Squat 5*5*60Front squat 5*5*60 Leg press 5*20 Calf raises 3*10 Pull down abs 1*20 Crunch 2*20 Leg raises 1*20

Bench, narrow grip3*10-6*60 / 4*70 / 4*80 / 2*90 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140Bench with camber bar, narrow grip 3*8*60-100Deep shorts, 1″ off the chest, narrow grip 5*8*60-100Bench with dumbbell 3*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 Read More »

Crosstrainer 5 min.Squat 5*5*60Front squat 5*5*60 Leg press 5*20 Calf raises 5*10 Crosstrainer 5 min.

Deadlift 3*5*70 / 2*5*120 / 3*160 / 2*200 with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320 / 1*340 / 5*300 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.Bench, narrow grip 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Bench with dumbbell 3*10Bench, narrow grip3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150Bench, medium grip2*60 / 2*80 / 2*100 / 2*120 / 1*130 / 1*140 / 1*150 / 1*160Bench with camber bar, medium grip 5*10-6*60-100Deep shorts, 1″ off the chest, medium grip 5*10-6*60-100Bench with dumbbell 2*10Tricep exercises with bands 5*10Tate press 2*20

Crosstrainer 5 min.Leg press 5*20Crosstrainer 5 min.

Squat 5*5*60Front squat 5*5*60 Leg press 5*20 Calf raises 5*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

Crosstrainer 5 min.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Bench 9*5*60Lat pulls behind to neck 2*10Lat pulls straight bar 2*10Chest supported row 2*10Rear delt 2*10Pull down machine 2*10Lat pulls 2*10