Squat 3*5*60 / 5*80 / 5*100High front squat 3*5*60 / 5*80 / 5*100Deadlift “romanian style” 5*60 / 5*100 / 5*140 / 5*180 / 5*220Leg press 3*20Calf raises 3*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 Crosstrainer 10 min.
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100 Military press from behind the neck 10*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*100Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220With belt 1*240 / 1*260 / 1*280 / 5*300Leg 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
Bench with dumbbell 3*10Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*6*120Bench with camber bar, narrow grip 3*10Deep shorts, 1″ off the chest, narrow grip 3*10Incline bench with dumbbell 3*10Tricep exercises with bands 5*10Tate press 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, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100 Military press from behind the neck 10*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
Front squat 3*5*60 / 5*80 / 5*100 / 5*110 / 1*120 / 1*130Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220With belt 1*260 / 1*280Leg 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
Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, narrow grip 5*5*60Calf raises 5*10Crosstrainer 5 min.
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*5*120Bench with camber bar, narrow grip 3*10Deep shorts, 1″ off the chest, narrow grip 3*10Incline bench with dumbbell 3*10Tricep exercises with bands 5*10Tate press 2*20
Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, narrow grip 5*5*60Calf raises 5*10Crosstrainer 5 min.
