Squat 3*5*60 / 5*100 / 5*140 / 2*150 / 2*160 / 2*170Leg press 10*8Leg extension 3*20Pull trough 3*20Calf 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*5High front squat 3*5*60 Deadlift 5*5*120 / 3*1*160 / 2*1*200Lower back bench 3*10Lower back reverse 3*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 7*10Pull down abs 1*20Pull down abs one leg front 2*20 Crunch 2*20 Leg raises Read More »

Bench with dumbbell 3*10Bench, medium+ grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*155 / 3*140 / 5*130 / 10*110Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 3*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*100 / 5*1401*160 / 1*170 / 1*180 / 5*140 High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140Leg press 5*8Pull trough 3*10 Pull down abs 1*20Crunch 2*20 Leg raises 1*20

Bench, narrow grip 10*5*60-100 Military press from rack pins, medium grip 10*5*20-60Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10

Lower back bench 3*5High front squat 3*5*60 Deadlift 3*5*120 / 5*160 / 5*200With belt 1*240 / 1*260 / 1*280 / 1*300 / 1*320Lower back bench 3*10Lower back reverse 3*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 7*10Pull down abs 1*20Pull Read More »

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

Bench with dumbbell 3*10Bench, medium+ grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 5*1*150 / 3*4*130Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 3*20