Front squat 3*5*60 / 5*80 / 5*100Deadlift “romanian style” 5*60 / 5*100 / 5*140 / 5*160 / 5*180Leg press 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 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.

Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100 Military press from behind the neck 10*5Kettlebell military press 2*10Pulley 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

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.

Front squat 3*5*60 / 5*80 / 5*100 / 1*110 / 1*120Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220With belt 1*250 / 1*270 / 1*290 / 10*250Leg 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, medium 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 / 3*4*120Bench with camber bar, narrow grip 3*10-6*60-100Deep shorts, 1″ off the chest, narrow grip 3*10-6*60-100Bench 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*130Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.

Front squat 3*5*60 / 5*70 / 5*80 / 5*90Deadlift “romanian style” 5*5*60-160Leg press 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 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*120Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.