Bench, narrow grip 5*5*60-100 / 5*5*110Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 6*10

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 Crosstrainer 5 min.

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Squat3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200 / 1*210 / 1*220 / 1*230 / 5*200 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 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*1*160Sofa press, narrow grip 5*5*60-130Decline bench, wide 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 Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200 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, narrow grip 5*10*60-100Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 6*10