Speed bench with bands 2*10*20 / 2*5*40 / 9*3*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 3 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style5*60 / 5*100 / 5*140 / 5*180  With METAL JACK SUMO deadlift suit1*220 / 1*260 / 1*300 / 1*320 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

Bench, narrow grip10*60 / 8*60 / 6*60 / 4*80 / 2*100 / 1*120 / 1*135 / 1*145 / 1*155 /1*162,5Bench, medium grip10*60 / 8*80 / 6*100 / 4*120 / 2*140 / 1*150 / 9*120Rack press with bands 5*5Kettlebell military press 2*10Push up machine 1*10Dumbbell shoulders 2*10Tate press 2*20

Crosstrainer 5 min.Squat 5*5*60Bench 3*5*60Deadlift 3*5*60Calf raises 2*20Step rises 3*10Crosstrainer 5 min.

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60Pull ups 3*5Chest supported row 3*10Biceps curl 3*10Lat pulls straight bar 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10

Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 1*230 / 1*240 / 5*200 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20

Bench, narrow grip10*60 / 8*60 / 6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 /1*160Bench with METAL JACK bench shirt1*190 no touch1*210 no touch1*230 no touch2*1*250 touch Rack press with bands 5*5Kettlebell military press 2*10Push up machine 1*10Dumbbell shoulders 2*10Tate press 2*20

Crosstrainer 5 min.Squat 5*5*60Bench 3*5*60Deadlift 3*5*60Calf raises 2*20Pull 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.

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Pull down machine 2*10Lat pulls 1*10

Crosstrainer 5 min.Squat 3*5*60Bench 3*5*60Deadlift 5*5*120Calf raise 2*20Crosstrainer 5 min.