Crosstrainer 5 min.Squat 3*5*60Bench 3*5*60Deadlift 5*5*120Calf raise 2*20Crosstrainer 5 min.

Crosstrainer 3 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style5*60 / 5*100 / 5*140 / 5*180  With METAL JACK SUMO deadlift suit1*210 / 1*240 / 1*270 / 1*300 / 1*330 / 1*360 (no lift) Block pull with suit 1*180 / 1*220 / 1*260 / 1*300 / 1*340 Pull down abs 1*20 Pull down Read More »

Bench, narrow grip 3*10*60 / 5*80 / 1*100 / 1*110 / 1*120 / 1*130 / 1*140 /1*1502″ board press with bands + METAL JACK bench shirt1*170 / 1*190 / 1*210 / 1*230 / 2*1*250  Kettlebell military press 2*10Push up machine 1*10Dumbbell shoulders 2*10Rack press 5*5Tate press 2*20

Crosstrainer 5 min.Side crunch 2*20Side rotations 2*20Crunch 1*20Leg press 3*20Calf raise 3*20Crosstrainer 5 min.

Crosstrainer 5 min.Squat 5*5*60Leg press 3*20Calf raises 3*20Pull 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.

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60Pull ups 3*5Chest supported row 2*10Lat pulls straight bar 2*10Rear delt 2*10Pull down machine 2*10Lat pulls 2*10

Crosstrainer 5 min.Side crunch 2*20Side rotations 2*20Crunch 1*20Leg press 3*20Calf raise 3*20Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210 / 5*190 Deadlift “romanian style” 5*60 / 5*80 / 5*100 / 5*120 / 5*140 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20

Bench, narrow grip 3*10*60 / 5*80 / 3*100 / 1*110 / 1*120 / 1*130 / 1*1404″ board press with METAL JACK bench shirt 6*1*160-250Kettlebell military press 4*10Push up machine 2*10Dumbbell shoulders 2*10Peck deck 2*10Tricep machine 2*10

Crosstrainer 5 min.Side crunch 2*20Side rotations 2*20Crunch 1*20Leg press 3*20Calf raise 3*20Crosstrainer 5 min.