morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
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Light friday..
Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Deadlift 5*60 / 5*100 / 3*5*140Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20
morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*20 Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Light bench..
Crosstrainer 5 min. Bench with camber bar, narrow grip3*10*20-60 / 5*70 / 5*80 /3*90 / 3*100 / 2*110 / 2*120 / 1*130 / 1*140 / 10*90Peck deck 5*20Tricep machine 3*20Biceps 3*20
morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*20 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Squat..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 5*170 Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20
Bench evening..
Crosstrainer 5 min.Speed bench with 40 kilos chains 2*10*28 / 2*5*48 / 9*3*68Bench with METAL JACK bench shirt 6*1*120-220 no touchPull ups 3*5Lat pulls 5*10Chest supported row 5*10Tricep machine 5*20-10Tate press 5*20-10
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Light day..
Crosstrainer 5 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20
