Narrow bench..
Crosstrainer 5 min.Bench with 20 kilos chains, narrow grip5*58 / 5*68 / 5*78 / 5*88 / 5*98 / 2*5*108 / 5*98 / 5*88 / 5*78Tricep machine 3*20Tate press 3*20 Chest supported row 2*10Lat pulls 2*10Pull down machine 2*10
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In the morning..
Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*190Calf raise 3*20Leg extension 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Light squat & deads..
Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Deadlift “romanian style” 5*60 / 5*100 / 5*140 / 2*5*180Leg press 2*20Pull trough 1*20Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20
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*10 Calf raise 3*20Leg extension 3*20Crosstrainer 5 min.
Military press, etc..
Crosstrainer 5 min.Military press with chains 10*5*28kg + 20-100kg chainsChest press with chains 6*10-5 20-120kg chainsKettlebell military press 4*10Push up machine 1*20Peck deck 1*20 Chest supported row 2*10 / 1*20
Light squat & deadlift..
Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Deadlift 5*60 / 5*100 / 5*140 / 2*5*180Calf raise 3*20Leg extension 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Deadlift..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style 3*5*120 / 5*160 / 5*200 With METAL JACK SUMO deadlift suit 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*310 / 4*1*320 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20
In the morning.. light bench, etc..
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*10 Calf raise 3*20Leg extension 3*20Crosstrainer 5 min.
Narrow bench..
Crosstrainer 5 min.Bench with chains, narrow grip5*28 + 20 chains5*48 + 20 chains5*68 + 20 chains5*88 + 20 chains5*108 + 20 chains1*118 + 20 chains1*128 + 20 chains3*1*138 + 20 chains10*88 + 20 chainsChest / Tricep machine 2*10 / 2*15Tate press 2*20 Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine Read More »
In the morning.. light squat & deadlift..
Crosstrainer 5 min.Squat 3*5*60 / 5*100 / 5*140Deadlift 5*60 / 5*100 / 5*140 / 2*5*180Calf raise 3*20Leg extension 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
