Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*135 Bench, narrow grip10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 6*110 / 4*120 / 4*122,5 / 2*125 / 2*127,5 Rack press with bands 5*5Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20Tate press 4*20

Crosstrainer 5 min. Leg press, only for the left leg 2*20 Calf raises 2*20Crosstrainer 5 min.

Bench 5*5*60Pull 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 Deadlift with chains5*1*60 + 20-100 kilos chains 1*100 + 100 kilos chains 1*140 + 100 kilos chains 1*180 + 100 kilos chains 1*220 + 100 kilos chains 1*240 + 100 kilos chains Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg Read More »

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*132,5 Bench, narrow grip10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 6*110 / 4*4*120 Rack press with bands 5*5Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20Tate press 2*20

Crosstrainer 5 min. Leg press, only for the left leg 2*20 Calf raises 2*20Crosstrainer 5 min.

Bench 5*5*60Pull 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 / 5*120 / 5*140 / 1*160 / 1*180 / 1*200 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 Leg press, only for the left leg 2*20 Calf raises 2*20Step rises, only for the Read More »

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*130 Bench, narrow grip10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 5*4*110 Rack press with bands 5*5Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20Tate press 2*20