Squat 5*5*60
Bench 5*5*60
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10
Leg press, only for the left leg 2*20
Calf raises 2*20
Leg extension, only for the left leg 1*50 
Step rises, only for the left leg 2*10
Crosstrainer 10 min.