Squat 5*5Deadlift “romanian style” 5*5Leg press 3*10Leg extension 3*10Calf raise 3*10Pull down abs 1*20

Squat 5*5 RAW deadlift “gorilla style” 3*5*120 / 5*160 / 5*200 / 1*230 / 1*260 Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20

Raw bench3*10*20-60 / 5*80 / 3*100 / 2*120 Bench with 40 kilos chains Gear: METAL Jack shirt 5*148 no touch 3*168 no touch 2*188 no touch 1*208 no touch 1*188 touch   8″ board press with Jack shirt 3*210 / 3*220 / 3*230 / 2*240 Side rises 2*10 Pull down machine 2*10

Speed bench with 40 kilos chains..warm-up + 9*3*28-68 Kettlebell military press 6*10Tricep/chest press machine 3*10Pull down machine 4*10Lat pulls straight bar 2*10

Light squat 5*5Light deadlift “romanian style” 5*5Leg press 3*10Leg extension 3*10Calf raise 3*10Pull down abs 1*20

Squat3*5*60 / 5*100 / 5*140 RAW deadlift “gorilla style” 3*5*120 / 5*160 / 5*200 / 1*240 / 1*280 Pull down abs one leg front 2*20Crunch 2*20Side crunch 2*20Side rotations 2*20

Military press with chains, reverse grip 10*5*28 + 20-60 kilos chains Chest press with chains5*10*20-100 kilos chainsBiceps 10*10 Tricep machine 3*10Pull ups 3*5Pull down machine2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10

Squat 5*5Deadlift “romanian style” 5*5Leg press 3*10Leg extension 3*10Calf raise 3*10Pull down abs 1*20

Raw bench5*10*20-60 / 5*80 / 3*100 / 2*120 / 1*130 / 1*140 / 1*150 Bench with 20 kilos chains Gear: METAL Jack shirt 3*148 no touch 3*168 no touch 3*188 no touch 1*208 no touch 1*228 touch 4″ board press with Jack shirt 1*230 / 5*200 Kettlebell military press 6*10Triceps 3*10Pull ups 3*5Pull down machine Read More »