Bench, narrow grip 10*5*60Pull ups 3*5Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Lat pulls straight bar behind head 3*10

Crosstrainer 5 min.Front squat 3*5*60 / 5*70 / 5*80Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 Deadlift 5*60 / 5*100 / 5*140 / 5*180 with belt 5*210 / 1*230 / 1*250 / 1*270 / 1*290 / 1*310 / 1*330 Leg press 5*10 Calf raises 5*10 Pull down abs 1*20 Crunch 2*20 Leg raises 1*20 Video of training..

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*60 / 2*5*80 / 2*3*100 / 2*2*120 / 1*135 / 1*1501*165 / 1*170 / 1*162,5 / 3*2*150 / 10*120 / 10*100Bench with dumbbell 2*10Incline bench with dumbbell 2*10Tricep exercises with bands 2*10Tate press 2*20

Crosstrainer 5 min.Front squat 3*5*60 / 2*5*70Crosstrainer 5 min.

Crosstrainer 5 min.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Squat3*5*60 / 5*80 / 5*100 / 5*120 / 5*140with belt 1*160 / 1*180 / 1*200 / 1*220

Bench, narrow grip5*10-2*60 / 2*80 / 2*100 / 2*120 / 2*140 / 2*120 / 2*140 / 2*120 / 2*130 / 2*120 / 2*110 / 20*60 Pull ups 3*5Lat pulls straight bar 4*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10