Crosstrainer 5 min.Light squat 5*5Light deadlift “romanian style” 5*5Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Chest 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.

Crosstrainer 5 min.Speed bench with chains 2*10 / 2*5 / 9*3Kettlebell military press 4*10 Tate press 2*20 Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10

Crosstrainer 5 min.Light squat 5*5Light deadlift 5*5Calf raise 3*20Leg extension 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.

Crosstrainer 5 min. Squat 3*5 / 1*3 / 1*2 / 5*1 / 1*5 Deadlift 5*5  Leg extension 1*50 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises with 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Chest 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.

Crosstrainer 5 min.Bench, narrow grip 10*5 Tate press 3*20Pull ups 3*5Pull down machine 2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps curl 6*10

Crosstrainer 5 min.Light squat 5*5Light deadlift 5*5Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.

Exercise bike 5 min.Light squat 5*5Light deadlift “romanian style” 5*5Leg press 3*10 / 1*50Pull through 1*20 Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*10Biceps 1*10 Calf raise 3*20Leg extension 3*10Crosstrainer 5 min.