Leg extension 1*50Lower back bench 3*5Leg press 3*5Dynamic crunch with band 3*5Deadlift “Romanian style” 5*60 / 5*100 / 5*120 / 5*140 / 5*160 / 3*180 / 3*200 / 3*220 / 3*240 / 10*200Lower back bench 2*10Lower back reverse 2*10Pull ups 3*5Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down Read More »
Bench with dumbbell 3*10Bench, medium+ grip 3*5*60 / 5*80 / 5*100With wrist wraps 1*120 / 1*140 / 1*150 / 1*160 / 1*170 / 2*1*180Bench, narrow grip, with wrist wraps 2*100 / 2*120 / 2*140 / 1*160 / 1*170 / 5*130Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 1*20
Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200With belt 2*220 / 2*240 / 2*260 / 3*220Leg extension 3*20Pull trough 3*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20
Bench, narrow grip 10*5*60-100Military press narrow grip 5*5Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 10 min.
Leg extension 1*50Lower back bench 3*5Leg press 3*5Dynamic crunch with band 3*5Deadlift “Romanian style” 5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 3*160 / 3*180 / 3*200 / 3*210 / 10*190Lower back bench 2*10Lower back reverse 2*10Pull ups 3*5Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down Read More »
Bench with dumbbell 3*10Bench, medium+ grip 3*5*60 / 5*80 / 5*100With METAL Silver wrist wraps 1*120 / 1*140 / 1*150 / 1*160 / 1*170 / 1*177,5 / 1*1803*155 / 5*145 / 9*125Incline bench with dumbbell 5*5Tricep exercises with bands 5*5Tate press 1*20
Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*160Leg press 8*8Leg extension 3*20Pull trough 3*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20
Bench, narrow grip 10*5*60-100Military press narrow grip 5*5Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 10 min.
