@ METAL Gym, Juva, Finland

Low pulley row one hand 6*5
Low pulley row 3*5
Pull trough 3*10
Leg extension 3*10

Squat
3*5*60kg / 5*100kg / 5*140kg / 1*160kg / 1*180kg / 2*200kg

Glute ham bench 3*5
Leg press 3*10
Calf raises 3*10

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10

Pull down abs 1*10
Pull down abs one leg front 2*10
Crunch 2*10
Side rotations 2*10
Side crunch 4*10
Leg raises 1*10