Deadlift

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180
Deadlift with chains
7*1*60 + 20-140 kilos chains
1*100 + 140 kilos chains
1*140 + 140 kilos chains
1*180 + 140 kilos chains
1*220 + 140 kilos chains
1*260 + 140 kilos chains

Pull down abs 1*20

Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Leg press, only for the left leg 2*20
Calf raises 2*20
Step rises, only for the left leg 2*10
Leg extension, only for the left leg 1*50 
Crosstrainer 5 min.