Deadlift

Squat 3*5*60 / 5*80 / 5*100

Deadlift with chains
3*1*60 + 20-60 kilos chains

1*100 + 60 kilos chains

1*140 + 60 kilos chains

1*180 + 60 kilos chains

1*220 + 60 kilos chains

1*260 + 60 kilos chains

1*300 + 60 kilos chains

1*310 + 60 kilos chains (with belt)

GM with camber bar, narrow position 5*5

Leg press 5*10

Calf raises 5*10

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