Bench, medium grip3*10-6*60 / 2*4*80 / 2*2*100 / 2*1*120 / 1*135 / 1*150 / 1*160 / 1*170 / 5*145 / 5*140Bench with camber bar, medium grip 3*6*60-100Deep shorts, 1″ off the chest, medium grip 3*6*60-100Bench with dumbbell 3*8Tricep exercises with bands 5*10Tate press 2*20

Crosstrainer 5 min.Front squat 5*5Crosstrainer 5 min.

Crosstrainer 5 min.Box squat 5*5 Leg press 5*10 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*10Push up machine 1*10

Bench, narrow grip3*10-6*60 / 4*80 / 2*80 / 2*90 / 2*100 / 2*110 / 2*120 / 2*130Bench with camber bar, narrow grip 3*6*60-100Deep shorts, 1″ off the chest, narrow grip 3*6*60-100Pull ups 3*6Lat pulls behind to neck 3*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Cross trainer 5 min.Box Read More »

Crosstrainer 5 min.Box squat 5*5 Deadlift 5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200 with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 Leg press 3*10 Calf raises 5*10 Crosstrainer 5 min.

Bench, medium grip3*10-6*60 / 2*4*80 / 2*4*100 / 2*2*120 / 2*2*140 / 2*1*160 / 2*5*140Bench with camber bar, medium grip 3*6*60-100Deep shorts, 1″ off the chest, medium grip 3*6*60-100Bench with dumbbell 3*8Tricep exercises with bands 5*10Tate press 2*20

Crosstrainer 5 min.Bench, medium grip 9*5*60-90Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

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

I had to rest week, because I hurt my groin a little bit..

Squat3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 /1*180 / 1*200with belt 1*220 / 1*230 / 5*210 / 1*240