Bench with dumbbell 3*10Bench, wide grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*1401*150 / 1*160 / 1*170 / 5*10*120-100Deckline bench with dumbbell 2*10Incline bench with dumbbell 2*10Pec deck 2*10Tate press 2*20Biceps curl machine 4*10Triceps exercises with bands 2*10

17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.1*182,5 / 1*212,5 / 1*242,5 / 1*272,5 / 1*302,5Leg press 1*25Leg extension 1*25Calf raises 1*50Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Squat 10*5*60-140Calf raises 1*50Bench, wide grip 6*10*50-70

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 2*210 / 2*240 / 2*260 / 2*280 / 2*2*300Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*150 / 1*160 / 1*165Board press with METAL JACK shirt5″ 1*170 / 4″ 1*190 / 4″ 1*210 / 2″ 1*230 / 4″ 1*250Deckline bench with dumbbell 2*10Incline bench with dumbbell 2*10Pec deck 2*10Triceps exercises with bands 2*10

17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5With METAL ACE briefs, belt and new METAL IPF approved knee sleeves.1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*292,5 / 1*312,5Leg press 1*25Leg extension 1*25Calf raises 1*50Lower back reverse 1*10Pull trough 1*10Double arm swings with kettlebell 1×10Lower back bench 1*10Pull down abs 1*20Pull down abs Read More »

Squat 10*5*60-140Calf raises 1*50Speed bench with 40 kilos chains, medium grip2*5*27,5 / 5*57,5 / 5*3*77,5

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 2*210 / 2*220 / 2*230 / 2*240 / 2*250 / 2*260 / 2*270Pull ups 3*10Lat pulls 1*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls straight bar 1*10Pull down abs Read More »

Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160Board press with METAL JACK shirt5″ 1*160 / 4″ 1*180 / 2″ 1*200 / 4″ 1*220 / 4″ 1*240Deckline bench with dumbbell 2*10Incline bench with dumbbell 2*10Pec deck 2*10Tate press 2*20Biceps curl machine 4*10Triceps exercises with Read More »

17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5With METAL PRO briefs, belt and new METAL IPF approved knee sleeves.1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*282,5 / 1*302,5Leg press 1*25Leg extension 1*25Calf raises 1*50Lower back reverse 1*10Pull trough 1*10Double arm swings with kettlebell 1×10Lower back bench 1*10Pull down abs 1*20Pull down abs Read More »