Leg extension 1*50
Lower back bench 3*5
Leg press 3*5
Dynamic crunch with band 3*5

Deadlift “Romanian style” 
5*60 / 5*100 / 5*120 / 5*140 / 5*160 / 3*180 / 3*200 / 3*220 / 3*240 / 10*200

Lower back bench 2*10
Lower back reverse 2*10

Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 9*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