Squat 3*5*60 / 5*100 / 5*140Deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 5*5*210Calf raises 10*10Lower back reverse 1*10Pull trough 1*10Double arm swings with kettlebell 1×10Lower back bench 1*10Pull 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 / 10*2*110-145 / 5*130Deckline bench with dumbbell 5*6Pec deck 3*10Tate press 3*20Biceps curl machine 6*10Triceps exercises with bands 3*10

17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5 / 2*162,5 / 2*182,5with belt 2*202,5 / 2*222,5 / 2*242,5 / 5*202,5Leg extension 1*30Calf raises 10*10Lower back reverse 1*10Pull trough 1*10Double arm swings with kettlebell 1×10Lower back bench 1*10Pull 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*10Bech with 40 kilos chains2*10*27,5 / 2*5*57,5 / 10*3*80Incline bench with dumbbell 5*6Pull ups 3*5Lat pulls 10*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl with dumbbell 5*10

Squat 3*5*60 / 5*100 / 5*140Deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180with belt 8*5*200Calf raises 10*10Lower back reverse 2*10Pull trough 2*10Double arm swings with kettlebell 2×10Lower back bench 2*10Pull 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 / 10*2*110-140Deckline bench with dumbbell 5*6Pec deck 3*10Tate press 3*20Biceps curl machine 6*10Triceps exercises with bands 3*10

Squat 3*5*60 / 5*100 / 5*140Romanian deadlift5*60 / 5*100 / 5*140Narrow GM with “kill bar” + deadlift from knees, start from below 3*72,5 + 60 / 3*72,5 + 100 / 3*72,5 + 140 / 2*3*72,5 + 180Lower back reverse 3*10Pull trough 3*10Double arm swings with kettlebell 3×10Lower back bench 3*10Calf raises 3*10Pull down abs 1*20Pull down abs Read More »

Bench with 40 kilos chains2*10*27,5 / 2*5*57,5 / 10*3*77,5Incline bench with dumbbell 10*6Pull ups 3*5Rear delt 10*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl with dumbbell 10*10Triceps exercises 10*10

Squat 3*5Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Double arm swings with kettlebell 3×10

Squat3*5*60 / 5*100 / 5*140 / 2*160 / 2*180with belt 3*2*200Leg extension 1*50Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20Double arm swings with kettlebell 1×20