Squat3*5*60 / 5*100 / 5*140

Lower back bench 3*5Romanian deadlift5*60 / 5*100 / 5*140 / 5*180 / 5*220Lower back bench 3*10Lower back reverse 3*10Pull ups 3*5Rear delt 10*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 5*10

Squat 5*5Leg press 1*50Leg extension 1*50LEG curl 1*50Body extension 1*50Pull trough 1*50Calf raises 1*50Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Bench with dumbbell 3*10Deckline bench, wide grip 5*10-8Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 5*10Tate press 3*20Biceps curl machine 3*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10

Bench with dumbbell 3*10Incline bench, medium grip 10*5Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 5*10Tate press 3*20Biceps curl machine 3*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10

Lower back bench 3*5Romanian deadlift5*5*60-140 / 3*160 / 3*180 / 3*200Lower back bench 3*10Lower back reverse 3*10Pull ups 3*5Rear delt 10*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 5*10

Squat3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 5*130Leg press 1*50Leg extension 1*50LEG curl 1*50Body extension 1*50Calf raises 1*50Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Bench with dumbbell 3*10Deckline bench, wide grip 10*5Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 5*10Tate press 3*20Biceps curl machine 3*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10

Bench with dumbbell 3*10Bench, narrow grip 10*5Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Tate press 3*20Biceps curl machine 3*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10

Romanian deadlift 5*5Lower back bench 3*10Lower back reverse 3*10Pull ups 3*5Rear delt 10*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 5*10