@ METAL Gym Juva

Leg extension 3*10

Squat
3*5*60 / 5*90 / 5*120 / 2*140 / 2*160 / 2*180 / 2*200 / 10*150

GHR bench 3*10
Lower back reverse 3*10
Pull trough 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*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