@ METAL Gym, Juva, Finland

Leg extension 3*10
Squat 3*5*60 / 5*100 / 5*140
Glute ham bench 3*10
Leg press 3*10
calf raises 3*10

Low pulley row one hand 6*5
Low pulley row 3*5
Lower back reverse 1*10
Pull trough 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 4*20
Side rotations 2*20