Squat 3*5*60 / 5*100 / 5*1401*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 5*180 High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140Leg press 5*8Pull trough 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side Read More »

Bench, wide grip 10*5*60-100 Military press from rack pins, medium+ grip 10*5*20-70Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10

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

Lower back bench 3*5High front squat 3*5*60 Deadlift 3*5*120 / 5*160 / 5*200With belt 1*230 / 1*250 / 1*270 / 1*290 / 1*310 / 2*330Lower 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 Read More »

Bench with dumbbell 3*10Bench, narrow grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 2*1*160 / 3*4*130Incline bench with dumbbell 5*10Tricep exercises with bands 5*10Tate press 3*20

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

Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210 / 5*160High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140Leg press 5*8Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20Side rotations 2*20

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

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140Bench, narrow grip 5*5*60Calf raises 3*20Crosstrainer 10 min.

Lower back bench 3*5High front squat 3*5 Deadlift 3*5*120 / 5*160 / 5*200With belt 1*240 / 1*260 / 1*280 / 1*300 / 2*320Lower back bench 3*8Lower back reverse 3*8Pull trough 3*8Leg press 5*8Pull down abs 1*20Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20Side rotations 2*20