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

Exercise bike 5 min. Military press with chains, reverse grip 10*5Peck deck 1*20 Dip machine 1*20 Chest / Tricep machine 1*20Pull ups 3*5Pull down machine 2*20Biceps 3*20

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

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

Exercise bike 10 min.Light bench, wide grip 5*10Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 10 min.

Bench, narrow grip 6*10-2 / 10*1Military press machine 1*20Chest / Tricep machine 1*20Pull ups 3*5Pull down machine 2*15Biceps 3*15

Exercise bike 10 min.Light squat 5*5Light deadlift “romanian style” 5*5Calf raise 3*15-20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 10 min.

Exercise bike 5 min.Squat 5*5Deadlift, “gorilla style” 5*5Leg press 3*20Glutes / hamstring machine 1*20Adduction / abduction machine 2*20Pull through 1*20Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20

Exercise bike 10 min.Light squat 5*5Light bench 5*10Light deadlift “romanian style” 5*5Calf raise 3*15Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 10 min.

Bench with chains, narrow grip 10*5Military press with kettlebell 4*10Chest / Tricep machine 2*10Pull ups 3*5Pull down machine 2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps 6*10