Speed bench with chains 2*10 / 2*5 / 9*3Military press with kettlebell 4*10Chest / Tricep machine 2*20Tate press 2*20Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps curl with kettlebell 4*20-5

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

Exercise bike 5 min.  Military press with chains, reverse grip 10*5 10″ board press, wide grip 5*10Peck deck 1*20 Chest / Tricep machine 1*20Pull ups 3*5 Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10Biceps 6*10

Exercise bike 5 min.Squat with chains 5*5 / 2*1Deadlift with chains, “gorilla” style 5*5Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20

My squat accident after about 30 min..

Sofa press, narrow grip 3*10 / 1*5 / 10*3 / 1*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10

Speed bench with chains 2*10 / 2*5 / 9*3Military press with kettlebell 4*10Chest / Tricep machine 2*20Tate press 2*20Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10

Exercise bike 5 min.Squat with chains 6*5Deadlift 5*5Leg press 3*20Glutes / hamstring machine 1*20Pull through 1*20Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

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

Exercise bike 5 min. Military press with chains, reverse grip 10*5Peck deck 1*20 Chest / Tricep machine 1*20Pull ups 3*5 Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10Biceps 6*10