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

Crosstrainer 5 min. Squat 5*5 / 5*1 / 1*5 Deadlift 3*5 / 1*3 / 1*2 / 2*1  Leg press 3*10 / 1*40Pull through 1*20  Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Dynamic leg raises with band 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Military press with kettlebell 4*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10 Biceps 6*10Calf raise 5*10Leg extension 5*10Crosstrainer 5 min.

Crosstrainer 5 min. Sofa press, narrow grip 3*10 / 1*5 / 6*1Bench with silver catapult, wide grip 1*5 / 1*3 / 1*2 / 3*1Peck deck 2*20Chest / Tricep machine 2*20Tate press 2*20 Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10Biceps 6*10

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

Exercise bike 5 min.Light squat 5*5Light deadlift “romanian style” 5*5Leg press 5*10 / 1*34Pull through 1*20 Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

Exercise bike 5 min.Light bench, wide grip 5*10Calf raise 3*20Leg extension 3*20Crosstrainer 5 min.

Military press with chains 10*5 Speed bench with chains 2*10 / 9*3Tricep with band 3*20Chest supported row 2*10Lat pulls straight bar 2*10Rear delt 2*10

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

Exercise bike 5 min. Squat 5*5 Testing a new METAL JACK SUMO deadlift suit… Deadlift, “gorilla” style 5*5 / 5*1  Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Dynamic leg raises with band 1*20