Legs..
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*160Leg press 8*8Leg extension 3*20Pull trough 3*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20
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Shoulders……
Bench, narrow grip 10*5*60-100Military press narrow grip 5*5Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 10 min.
Back..
Lower back bench 3*5Leg press 3*5Dynamic crunch with band 3*5Deadlift 3*5*120 / 2*160 / 2*200With belt 2*220 / 2*240 / 2*2*260Romanian deadlift 3*5*120Lower back bench 2*10Lower back reverse 2*10Pull ups 3*5Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 6*10Pull down abs 1*20Pull Read More »
Chest / Triceps
Bench with dumbbell 3*10Bench, medium+ grip 3*5*60 / 5*80 / 5*100With METAL Silver wrist wraps 1*120 / 1*140 / 1*150 / 1*160 / 1*170 / 1*172,5 / 1*1752*155 / 5*142,5 / 9*125Incline bench with dumbbell 5*5Tricep exercises with bands 5*5Tate press 1*20
Light day..
Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.
Legs…
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200With belt 2*210 / 2*220 / 2*230 / 2*240 / 2*250 / 10*200Leg extension 3*20Pull trough 3*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20
Shoulders..
Bench, narrow grip 10*5*60-100Military press narrow grip 5*5Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 10 min.
Deadlift..
Leg press 5*5 Dynamic crunch with band 3*5 Lower back bench 3*5 Deadlift 3*5*120 / 2*160 / 2*200 With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300 / 2*320 Lower back bench 2*10 Lower back reverse 2*10 Pull ups 3*5 Lat pulls behind to neck 1*10 Lat pulls straight bar 1*10 Chest supported Read More »
Chest / Triceps
Bench with dumbbell 3*10Bench, medium+ grip 3*5*60 / 5*80 / 5*100With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 3*1*1703*152,5 / 4*142,5 / 9*122,5Incline bench with dumbbell 5*10Tricep exercises with bands 5*5Tate press 1*20
Light evening….
Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.
