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 Leg press 3*20 Calf raises 3*20 Leg extension 3*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 / 1*120 / 1*140 / 1*160 / 1*180 1*200 / 1*210 / 1*220 / 5*180 / 5*160 / 5*140 Leg press 3*20 Calf raises 2*20 Leg extension 2*20Step rises, only for the left leg 2*10 Crosstrainer 5 min.

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 2*2*140 / 2*2*130 / 2*120 Bench, narrow grip 10*5*60-100Rack press with bands 5*5Tricep exercises with bands 3*20Tate press 3*20Kettlebell military press 2*20Push up machine 1*20Pulley shoulders 2*20

Bench 5*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 Deadlift 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 Leg press, only for the left leg 2*20 Calf raises 2*20Step rises, only for the left leg 2*10 Leg extension, Read More »

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 Deadlift with chains7*1*60 + 20-140 kilos chains 1*100 + 140 kilos chains 1*140 + 140 kilos chains 1*180 + 140 kilos chains 1*220 + 140 kilos chains 1*260 + 140 kilos chains Pull down abs 1*20 Pull down Read More »

Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150Bench, narrow grip 5*5*60-100Tricep extension with band 5*20Tate press 4*20Kettlebell military press 2*20Push up machine 1*20Dumbbell shoulders 2*20

Squat 5*5*60Bench 5*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*10Leg press, only for the left leg 2*20Calf raises 2*20Leg extension, only for the left leg 1*50 Step rises, only for the left leg 2*10Crosstrainer 10 min.

Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 Deadlift with chains6*1*60 + 20-120 kilos chains 1*100 + 120 kilos chains 1*140 + 120 kilos chains 1*180 + 120 kilos chains 1*220 + 120 kilos chains 1*250 + 120 kilos chains Pull down abs 1*20 Pull down Read More »