Squat 3*5*60 / 5*80 / 5*100 Deadlift 5*60 / 5*100 / 5*140 / 5*170 / 5*200 with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320  Leg press 5*10 Calf raises 5*10 Pull down abs 1*20 Crunch 2*20 Leg raises 1*20

Bench, medium grip3*10*60 / 2*5*80 / 2*3*100 / 2*115 / 2*130 / 2*145 / 1*155 / 1*1652*1*172,5 (no lift) / 1*172,5 / 2*160 / 3*152,5 / 4*145Bench with dumbbell 3*10Incline bench with dumbbell 3*10Tricep exercises with bands 3*10Tate press 1*20

Bench, narrow grip 5*10-2*60 / 2*80 / 2*100 / 2*120 / 2*2*130 / 5*2*110 Pull ups 3*5Lat pulls straight bar 6*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10

Crosstrainer 5 min.Front squat 5*5*60Crosstrainer 5 min.

Crosstrainer 5 min.Front squat 5*5*50Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 Deadlift with 40 kilos chains3*5*60 / 5*100 / 5*140 / 1*180 With belt 3*1*220  GM with camber bar, narrow position 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*10Crosstrainer 5 min.

Bench, medium grip3*10*60 / 2*5*80 / 2*3*100 / 2*1*120 / 2*1*140 / 2*1*160 / 4*150 / 5*140Bench with dumbbell 3*8Incline bench with dumbbell 3*8Tricep exercises with bands 5*10Tate press 2*20

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 Crosstrainer 5 min.

Squat3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200(with belt) 1*220 / 1*240 / 1*250 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