Bench with dumbbell 3*10Bech with 40 kilos chains2*10*27,5 / 2*5*57,5 / 10*3*80Incline bench with dumbbell 5*6Pull ups 3*5Lat pulls 10*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl with dumbbell 5*10
Squat 3*5*60 / 5*100 / 5*140Deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 8*5*200Calf raises 10*10Lower back reverse 2*10Pull trough 2*10Double arm swings with kettlebell 2×10Lower back bench 2*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 10*2*110-140Deckline bench with dumbbell 5*6Pec deck 3*10Tate press 3*20Biceps curl machine 6*10Triceps exercises with bands 3*10
Squat 3*5*60 / 5*100 / 5*140Romanian deadlift5*60 / 5*100 / 5*140Narrow GM with “kill bar” + deadlift from knees, start from below 3*72,5 + 60 / 3*72,5 + 100 / 3*72,5 + 140 / 2*3*72,5 + 180Lower back reverse 3*10Pull trough 3*10Double arm swings with kettlebell 3×10Lower back bench 3*10Calf raises 3*10Pull down abs 1*20Pull down abs Read More »
Bench with 40 kilos chains2*10*27,5 / 2*5*57,5 / 10*3*77,5Incline bench with dumbbell 10*6Pull ups 3*5Rear delt 10*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl with dumbbell 10*10Triceps exercises 10*10
Squat 3*5Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Double arm swings with kettlebell 3×10
Squat3*5*60 / 5*100 / 5*140 / 2*160 / 2*180with belt 3*2*200Leg extension 1*50Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20Double arm swings with kettlebell 1×20
Bench with dumbbell 3*10Bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 9*2-1*105-137,5 / 5*110Deckline bench with dumbbell 10*6Pec deck 5*20Tate press 5*20Biceps curl with hammer bar 10*10Triceps exercises with bands 5*10
Deckline bench with dumbbell 3*10Deckline bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 3*1*130Incline bench with dumbbell 10*10Pec deck 5*10Biceps curl 10*10Triceps machine 10*10
Lower back bench 3*10 Squat 3*10 Romanian deadlift 3*10 Lower back reverse 3*10 Pull trough 3*10 Calf raises 3*10 Hip abductors 6*5
