Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200High front squat 3*5*60 / 5*80 / 5*100Deadlift “romanian style” 5*60 / 5*90 / 5*120 / 5*150 / 5*180Lower back bench 1*20Lower back reverse 1*20Pull down abs 1*20 Pull down abs one leg front Read More »

Bench, wide/medium grip 10*5*60-100 Military press from behind the neck 4*5 Military press from rack pins 6*5Kettlebell military press 2*20Pulley shoulders 2*20Push up machine 1*20Pull 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 7*10

High front squat 3*5*60 / 5*80 / 5*100 Deadlift 5*60 / 5*100 / 5*140 / 5*170 / 5*200With belt 1*230 / 1*260 / 1*280 / 1*300 Leg press 3*20Lower back bench 1*20Lower back reverse 1*20Pull down abs 1*20Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20Side rotations 2*20

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, narrow grip 5*5*60Calf raises 3*20Crosstrainer 5 min.

Bench with dumbbell 3*10Bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 2*1*150 / 3*5*120 / 10*100Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 3*20

Squat 3*5*60 / 5*80 / 5*100High front squat 3*5*60 / 5*80 / 5*100Deadlift “romanian style” 3*5*60-140Leg press 3*20Lower back bench 1*20Lower back reverse 1*20Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20Side rotations 2*20 Calf raises 3*20 Crosstrainer 10 min. Bench, narrow grip 5*5*60

Bench, wide/medium grip 10*5*60-100 Military press from behind the neck 4*5 Military press from rack pins 6*5Kettlebell military press 2*20Pulley shoulders 2*20Push up machine 1*20Pull 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 7*10

Squat 3*5*60 / 5*80 / 5*100High front squat 3*5*60 / 5*80 / 5*100 Deadlift 5*60 / 5*100 / 5*140 / 5*180With belt 5*220 / 1*240 / 1*260 / 1*280 / 1*300 / 8*270 Leg press 3*20Lower back bench 1*20Lower back reverse 1*20Pull down abs 1*20Pull down abs one leg front 2*20 Crunch 2*20 Leg raises Read More »

Bench with dumbbell 3*10Bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*4*120 / 10*100Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 3*20

Squat 3*5*60 / 5*80 / 5*100High front squat 3*5*60 / 5*80 / 5*100Deadlift “romanian style” 5*5*60Leg press 3*20 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20Side rotations 2*20 Calf raises 3*20 Crosstrainer 10 min. Bench, narrow grip 5*5*60