Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench 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 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 Read More »

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 Deadlift with chains4*1*60 + 20-80 kilos chains 1*100 + 80 kilos chains 1*140 + 80 kilos chains 1*180 + 80 kilos chains 1*220 + 80 kilos chains 1*230 + 80 kilos chains Pull down abs 1*20 Pull down abs one Read More »

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 2*1*170 (no lift)  Sofa press, narrow grip10*60 / 5*80 / 1*100 / 1*120 / 1*140 / 1*150 / 1*160 Rack press with bands 5*5Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20Tate press 2*20

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench 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 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 Read More »

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 Deadlift with chains3*5*60 + 20-60 kilos chains 5*100 + 60 kilos chains 5*140 + 60 kilos chains 1*180 + 60 kilos chains 1*200 + 60 kilos chains 1*220 + 60 kilos chains Pull down abs 1*20 Pull down abs one Read More »

Bench, narrow grip3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 2*1*165 (no lift) / 3*140Rack press with bands 5*5 / 2*1Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20Tate press 2*20

Crosstrainer 5 min.Squat 5*5*60Bench 5*5*60Deadlift 5*5*60Pull 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 Calf raises 2*20Step rises 3*10Crosstrainer 5 min.

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*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*100 / 5*140 / 1*160 / 1*180 / 1*200 Deadlift5*60 / 5*100 / 5*140 / 5*180  With METAL JACK deadlift suit1*220 / 1*250 / 1*280 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 Calf raises 2*20Step Read More »

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 8*130Rack press with bands 5*5Kettlebell military press 2*10Push up machine 1*10Dumbbell shoulders 2*10Tate press 2*20