Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200 / 10*160Leg press 8*8Leg extension 3*20Pull trough 3*10Calf raises 3*20Pull down abs 1*20Crunch 2*20Leg raises 1*20

Bench, narrow grip 10*5*60-100 Military press from rack pins, narrow and medium grip 6*5 Kettlebell military press 2*10 Pulley shoulders 2*10 Push up machine 1*10

Leg press 3*5 Dynamic crunch with band 3*5 Lower back bench 3*5 Deadlift 3*5*120 / 2*140 / 2*160 / 2*180 / 2*200 With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300 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 Read More »

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 / 1*165 / 2*1*1702*150 / 5*140 / 10*120Incline bench with dumbbell 5*10Tricep exercises with bands 3*8Tate press 1*20

Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 1*200Leg press 10*8Leg extension 3*20Pull trough 3*10Calf raises 3*20 Pull down abs 1*20Crunch 2*20 Leg raises 1*20

Bench, narrow grip 10*5*60-100 Military press from rack pins, narrow, medium and wide grip 9*5Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10

Lower back bench 3*5 High front squat 3*5*60 Deadlift 3*5*120 / 5*160 / 5*200 Lower back bench 3*10Lower back reverse 3*10 Pull 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 7*10 Pull down abs 1*20Pull down abs one leg front 2*20 Read More »

Bench with dumbbell 3*10Bench, medium+ grip 3*5*60 / 5*80 / 5*100With METAL Silver wrist wraps 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*1603*145 / 5*135 / 10*115Incline bench with dumbbell 5*10Tricep exercises with bands 4*10Tate press 2*20

Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Bench, wide grip 5*5*60Calf raises 3*20Leg extension 3*20Crosstrainer 10 min.