Bench with dumbbell 3*10Bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 9*2-1*105-137,5 / 5*110Deckline bench with dumbbell 10*6Pec deck 5*20Tate press 5*20Biceps curl with hammer bar 10*10Triceps exercises with bands 5*10

Deckline bench with dumbbell 3*10Deckline bench with camber bar, narrow grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 3*1*130Incline bench with dumbbell 10*10Pec deck 5*10Biceps curl 10*10Triceps machine 10*10

Lower back bench 3*10 Squat 3*10 Romanian deadlift 3*10 Lower back reverse 3*10 Pull trough 3*10 Calf raises 3*10 Hip abductors 6*5

Lower back bench 3*10Romanian deadlift10*60 / 5*80 / 3*100 / 2*120 / 1*1401*160 / 1*180 / 1*200 / 1*220 / 5*240Lower back reverse 3*10Pull ups 3*5Pull down machine 10*10Rear delt 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 10*10

Squat with camber bar3*5*60 / 5*100 / 5*140 / 2*160 / 2*180with belt 2*200 / 8*200Leg extension 1*30Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Lower back bench 3*10Squat 3*10Romanian deadlift 3*5Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Hip abductors 6*5

Incline bench with dumbbell 3*10Incline bench, medium grip 9*5 / 1*10Deckline bench with dumbbell 10*8Pec deck 5*10Tate press 5*20Biceps curl with hammer bar 10*10Triceps exercises with bands 5*10

Lower back bench 3*10Squat 3*10Romanian deadlift 3*10Lower back reverse 3*10Pull trough 3*10Calf raises 3*10Hip abductors 3*10

Deckline bench with dumbbell 10*10Deckline bench with camberbar, narrow grip 5*10Pec deck 5*10Triceps exercises with bands 10*10

Lower back bench 3*10Romanian deadlift5*60 / 5*90 / 5*120 / 5*150 / 5*180Lower back reverse 3*10Pull ups 10*5Rear delt 5*10Pull down machine 1*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Lat pulls 1*10Biceps curl machine 10*10