Squat 5*5Deadlift 3*5*60 / 5*100 / 5*140 / 3*170 / 2*200 with belt 1*230 / 1*260 / 1*280 Leg press 5*20 Calf raises 5*10 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.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Bench with dumbbell 3*10-6Bench, medium grip3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150 / 1*1601*170 / 1*172,5 / 4*150 / 4*145 / 4*140 / 10*120 Tricep exercises with bands 3*10Tate press 1*20

Crosstrainer 5 min.Front squat 5*5Crosstrainer 5 min.

Squat 7*5 Leg press 5*20 Calf raises 5*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, narrow grip4*10-4*60 / 4*70 / 4*80 / 4*90 / 4*100Bench with camber bar, narrow grip 3*6*60-80Deep shorts, 1″ off the chest, narrow grip 3*6*60-80Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10

Crosstrainer 5 min.Front squat 5*5Crosstrainer 5 min.

Deadlift 3*5*70 / 2*5*120 / 3*160 / 2*200 with belt 1*240 / 1*260 / 1*280 / 1*300 / 1*320 Squat 5*5 Leg press 5*10 Calf raises 5*10 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.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Bench, medium grip3*10-6*60 / 2*4*80 / 2*2*100 / 2*1*120 / 1*135 / 1*150 / 1*160 / 1*170 / 5*145 / 5*140Bench with camber bar, medium grip 3*6*60-100Deep shorts, 1″ off the chest, medium grip 3*6*60-100Bench with dumbbell 3*8Tricep exercises with bands 5*10Tate press 2*20