Legs..
Squat3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200 / 2*220 / 5*180Leg press 1*30Leg extension 1*30Calf raises 3*20Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
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Chest and arms…..
Bench with dumbbell 3*10Deckline bench, wide grip 5*8Incline bench with dumbbell 3*10Bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Tate press 3*10Biceps curl machine 3*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10
Light squat
Squat3*5*60 / 5*100 / 5*140
Chest and arms..
Bench with dumbbell 3*10Bench, narrow grip 10*5Incline bench with dumbbell 3*10Bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Tate press 5*10Biceps curl machine 5*10Triceps exercises 3*10Biceps curl with barbell 3*10Triceps exercises with bands 3*10Biceps curl with dumbbell 3*10
Back..
Squat 5*5*60-140Romanian deadlift 5*5*60-140Lower back bench 1*20Lower back reverse 1*20Pull 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
Legs..
Squat3*5*60 / 5*100 / 5*140 / 2*150 / 2*160 / 2*170Leg press 1*30Leg extension 1*30Calf raises 3*20Crunch 3*20
Chest and arms..
Decline bench, wide grip 5*8Bench with dumbbell 3*10Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Tate press 5*20Biceps curl machine 5*10Triceps exercises 5*10Biceps curl with barbell 5*10Triceps exercises with bands 5*10Biceps curl with dumbbell 5*10
Chest
Bench with dumbbell 3*10Bench, wide grip 10*5*60-110Incline bench with dumbbell 3*10Bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10
Back to Finland….
Squat 3*5*60 / 5*100 / 5*140Lower back bench 1*10Lower back reverse 1*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Chest and arms…
Incline bench with dumbbell 3*10Incline bench, narrow grip 10*5*135-225lbsBench with dumbbell 3*10Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Dip machine 10*10Biceps curl machine 10*10Triceps exercises 5*10Biceps curl with barbell 5*10Triceps exercises with bands 5*10
