morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
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Bench..
Crosstrainer 5 min.Bench with camber bar, narrow grip10*28 + 20 chains10*38 + 20 chains5*48 + 20 chains5*58 + 20 chains3*68 + 20 chains3*68 + 40 chains3*68 + 60 chains3*68 + 80 chains3*68 + 100 chains3*68 + 120 chainsPull ups 3*5Tricep machine 5*20Biceps 4*20
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Light morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Deadlift..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style 3*5*120 / 5*160 / 5*200 / 2*1*220 / 2*1*230 / 2*1*240 / 2*1*250 / 2*1*260 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20Leg raises 1*20
Military press, etc..
Crosstrainer 5 min.Military press with chains 11*1-10*28kg + 20-140kg chainsChest press with chains 6*10-6 20-120kg chainsKettlebell military press 4*10Peck deck 2*20 Chest supported row 5*10Lat pulls 5*10
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
In the morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60 / 10*70 / 10*80Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Speed bench..
Crosstrainer 5 min.Speed bench with 40 kilos chains 2*10*28 / 2*5*48 / 9*3*68Pull ups 3*5Lat pulls 5*10Chest supported row 5*10Tricep machine 5*20Tate press 3*20
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
