Incline bench with dumbbell 3*10Incline bench, narrow grip 10*5*135-225lbsMilitary press 3*10Bench with dumbbell 3*10Pec deck 3*10Pull ups 3*10Pull down machine 3*10Chest supported row 1*10Rear delt 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl 6*10Tricep exercises with bands 5*10

Leg extension 1*50Squat5*135lbs / 5*185lbs / 5*225lbs / 5*275lbs / 5*315lbs2*365lbs / 2*405lbs / 5*385lbs / 5*365lbs / 5*335lbsLeg press 1*50Leg extension 1*50Calf raises 3*20Crunch 2*20Side rotations 2*20

Bench with dumbbell 3*10Bench, narrow grip 6*5*135-225lbs / 2*10*203-180lbsMilitary press 5*5Incline bench with dumbbell 3*10Pec deck 3*10Pull ups 3*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Pull down machine 1*10Biceps curl 6*10Tricep exercises with bands 5*10

Leg press 1*50Squat 5*135lbs / 5*180lbs / 5*225lbs / 5*270lbs / 5*315lbsDeadlift 5*135lbs / 5*225lbs / 5*315lbs / 5*405lbs / 5*495lbsLeg press 1*50Leg extension 1*50Calf raises 3*20Crunch 1*50

Bench, narrow grip 10*5*60-100 Pull ups 3*5Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 4*20Tricep exercises with bands 3*20

Squat 3*5*60 / 5*100 / 5*140 Deadlift 5*60 / 5*100 / 5*140 Lower back bench 1*10Lower back reverse 1*10 Leg press 1*50Leg extension 1*50Pull trough 1*10Calf raises 3*20 Pull 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+ grip 3*5*60 / 5*80 / 5*100With wrist wraps 2*120 / 2*130 / 2*140 / 1*150 / 1*160 / 1*1708*130 / 8*120 / 8*110 / 8*100 / 8*90Pec deck 3*20Incline bench with dumbbell 3*20Tricep exercises with bands 3*20Tate press 3*20

Leg extension 1*50Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200With belt 1*220 / 6*240Leg press 1*50Leg extension 1*50Pull trough 2*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20

Bench, wide grip 5*10*60Crosstrainer 10 min.