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

Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 Deadlift with chains5*1*70 + 20-100 kilos chains 1*120 + 100 kilos chains 1*160 + 100 kilos chains 1*200 + 100 kilos chains 1*240 + 100 kilos chains 1*280 + 100 kilos chains Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side Read More »

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

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 6*1*150Sofa press, narrow grip 5*5*60-120Decline bench, wide grip 3*10Incline bench with dumbbell 3*10Tricep exercises with bands 5*10Tate press 2*20

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

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 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*60Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 6*10

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 Deadlift with chains7*1*70 + 20-140 kilos chains 1*110 + 140 kilos chains 1*150 + 140 kilos chains 1*190 + 140 kilos chains 1*230 + 140 kilos chains 1*270 + 140 kilos chains Calf raises 2*20 Crosstrainer 5 min.

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*155Board press with METAL JACK shirt6″ 1*180 / 1*1904″ 1*200 / 1*210 / 1*220 / 5*1*230 Bench, narrow grip 5*10*60-100Tricep exercises with bands 5*10Tate press 2*20Kettlebell military press 4*10Push up machine 2*10Pulley shoulders 4*10