Exercise bike 5 min.Light bench, wide grip 5*10Calf raise 3*20Leg extension 3*20Crosstrainer 10 min.

Exercise bike 5 min.Sofa press, narrow grip 3*10 / 1*5 / 7*1Bench with silver catapult, wide grip 5*3 / 1*1Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10

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

Exercise bike 5 min.Light squat 5*5Light deadlift “romanian style” 5*5Side crunch 2*20Side rotations 2*20Pull down abs 1*20Pull down abs one leg front 2*20Dynamic crunch with band 1*10Dynamic leg raises with band 1*10

Speed bench with chains 2*10 / 2*5 / 9*3Tate press 3*20Chest supported row 2*10Lat pulls straight bar 2*10Rear delt 2*10

Exercise bike 5 min.16″ box squat 5*5 / 5*1Deadlift, “gorilla” style 5*5Leg press 3*20Pull through 1*20Calf raise 3*20Leg extension 3*20 Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

Military press with chains 10*5 Chest press with chains 5*10Peck deck 1*20Chest / Tricep machine 1*20Chest supported row 2*10Lat pulls straight bar 2*10Rear delt 2*10

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

Sofa press, narrow grip 3*10 / 1*5 / 8*2 / 2*1 / 1*510″ board press, narrow grip 4*5 / 1*3Pull ups 3*5Pull down machine 2*20

Exercise bike 5 min.Squat with chains 7*5 / 3*1Deadlift with chains, “gorilla” style 5*5 Calf raise 3*20Leg extension 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20