In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
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Light morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Deadlift..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style 3*5*120 / 5*160 / 5*200 / 2*1*220 / 2*1*230 / 2*1*240 / 2*1*250 / 2*1*260 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20Leg raises 1*20
Military press, etc..
Crosstrainer 5 min.Military press with chains 11*1-10*28kg + 20-140kg chainsChest press with chains 6*10-6 20-120kg chainsKettlebell military press 4*10Peck deck 2*20 Chest supported row 5*10Lat pulls 5*10
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
In the morning..
Crosstrainer 5 min. Bench, wide grip 3*10*60 / 10*70 / 10*80Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*20Biceps 1*20Tricep machine 1*20Leg press 3*20Calf raise 3*20Leg extension 3*20 Crosstrainer 5 min.
Speed bench..
Crosstrainer 5 min.Speed bench with 40 kilos chains 2*10*28 / 2*5*48 / 9*3*68Pull ups 3*5Lat pulls 5*10Chest supported row 5*10Tricep machine 5*20Tate press 3*20
In the morning..
Crosstrainer 5 min.Squat 3*5*60Deadlift 5*60 / 5*100 / 3*5*140Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Squat..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 5*160 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20 Video of training.. https://www.youtube.com/watch?v=JZUHnf_Dp58&list=UURnL9WYCMYllDJk6iagJ8EA&index=1&feature=plcp
In the morning..
Crosstrainer 5 min.Bench, wide grip 3*10*60 / 10*70 / 10*80Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*10Biceps 1*10Tricep machine 1*10 Calf raise 3*20Leg extension 3*20Crosstrainer 5 min.
