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

Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100Military press from behind the neck 10*5Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*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*10

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100 / 5*110Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.

Front squat 5*5*60-80Deadlift 5*60 / 5*100 / 5*140 / 3*180 / 2*220With belt 5*260 Leg press 3*20 Pull 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

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench, medium grip 5*5*60Calf raises 5*10Crosstrainer 5 min.

Bench with dumbbell 3*10Bench, narrow grip 3*10-6*60 / 6*80 / 6*100 / 6*120 / 3*6*110Bench with camber bar, medium grip 3*10Deep shorts, 1″ off the chest, medium grip 3*10Bench with dumbbell 3*10Tricep exercises with bands 5*10Tate press 1*20

Crosstrainer 5 min.Squat 5*5*60-90Calf raises 5*10Bench, medium grip 5*5*60Crosstrainer 5 min.

Squat 3*5*60Front squat 3*5*60Deadlift “romanian style” 5*5*60-140Leg press 3*20 Calf raises 3*10 Pull 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 grip 3*5*60 / 3*5*80 / 4*5*100Military press from behind the neck 10*5Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Pull ups 3*5Lat pulls behind to neck 3*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Tricep exercises with bands 5*10Biceps curl 5*10

Bench 9*5Deadlift 5*5Lat pulls straight bar 3*10