Lower back bench 3*10Romanian deadlift10*60 / 5*80 / 3*100 / 2*120 / 1*1401*160 / 1*180 / 1*200 / 1*220 / 5*240Lower back reverse 3*10Pull ups 3*5Pull down machine 10*10Rear delt 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 10*10
Squat with camber bar3*5*60 / 5*100 / 5*140 / 2*160 / 2*180with belt 2*200 / 8*200Leg extension 1*30Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Lower back bench 3*10Squat 3*10Romanian deadlift 3*5Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Hip abductors 6*5
Incline bench with dumbbell 3*10Incline bench, medium grip 9*5 / 1*10Deckline bench with dumbbell 10*8Pec deck 5*10Tate press 5*20Biceps curl with hammer bar 10*10Triceps exercises with bands 5*10
Lower back bench 3*10Squat 3*10Romanian deadlift 3*10Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Hip abductors 3*10
Deckline bench with dumbbell 10*10Deckline bench with camberbar, narrow grip 5*10Pec deck 5*10Triceps exercises with bands 10*10
Lower back bench 3*10Romanian deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180Lower back reverse 3*10Pull ups 10*5Rear delt 5*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 10*10
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200with belt 2*220 / 5*210Leg press 1*30Leg extension 1*30Leg curl 1*30Body extension 1*30Pull trough 1*30Calf raises 1*30Pull 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, wide grip3*5*60 / 5*80 / 5*100 / 2*110 / 2*120 / 2*2*130 / 5*130Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 5*10Triceps exercises 5*10Triceps exercises with bands 5*10Biceps curl with dumbbell 10*10
Squat3*5*60 / 5*100 / 5*140Romanian deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180
