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*2*210 / 2*2*220 / 2*2*230 / 2*2*240 / 2*2*250Pull ups 3*5Lat pulls 1*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Pull down Read More »

Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 10*2-1*110-155 / 6*130Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec 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 / 1*172,5 / 1*192,5with belt 1*212,5 / 1*232,5 / 1*252,5 / 1*272,5Leg 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 one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side Read More »

Squat 10*5*60-140Calf raises 1*50 / 2*25Speed bench with 40 kilos chains, medium grip2*5*27,5 / 5*57,5 / 10*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*2*200 / 2*2*210 / 2*2*220 / 2*2*230 / 2*2*240Pull ups 3*7Lat pulls 1*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Pull down Read More »

Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 10*2*110-150 / 4*132,5Incline bench with dumbbell 3*6Deckline bench with dumbbell 3*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 / 1*162,5 / 1*182,5with belt 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5Leg press 1*25Leg extension 1*25Calf raises 2*25Lower 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 Read More »

Squat 10*5*60-140Calf raises 3*10Bench, medium grip 5*5*60

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift 6*5Pull ups 3*5Lat pulls 1*10Rear delt 1*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20