morning..

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

Squat & deadlift..

Crosstrainer 5 min.

Squat 5*5 / 5*1 / 1*5

Deadlift 3*5 / 1*3 / 1*2 / 2*1 

Leg press 3*10 / 1*40
Pull 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

Light morning..

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

Bench..

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

Light day..

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

Light squat and deadlift..

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

In the morning..

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

Military press, etc..

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

In the morning..

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

Deadlift..

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

In the morning..

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

Bench..

Exercise bike 5 min.
Sofa press, narrow grip 3*10 / 1*5 / 7*1
Bench with silver catapult, wide grip 5*3 / 1*1
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Pull down machine 2*10

In the morning..

Exercise bike 5 min.
Light squat 5*5
Light deadlift 5*5
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 10 min.

Light day..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Side crunch 2*20
Side rotations 2*20
Pull down abs 1*20
Pull down abs one leg front 2*20
Dynamic crunch with band 1*10
Dynamic leg raises with band 1*10

Speed bench..

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

Box squat, etc..

Exercise bike 5 min.
16" box squat 5*5 / 5*1
Deadlift, "gorilla" style 5*5
Leg press 3*20
Pull through 1*20
Calf raise 3*20
Leg extension 3*20 
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

Military press, etc..

Military press with chains 10*5 
Chest press with chains 5*10
Peck deck 1*20
Chest / Tricep machine 1*20
Chest supported row 2*10
Lat pulls straight bar 2*10
Rear delt 2*10

Light squat..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Leg press 3*20
Pull through 1*20 
Calf raise 3*20
Leg extension 3*20 
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

Bench..

Sofa press, narrow grip 3*10 / 1*5 / 8*2 / 2*1 / 1*5
10" board press, narrow grip 4*5 / 1*3
Pull ups 3*5
Pull down machine 2*20

Squat & deadlift..

Exercise bike 5 min.
Squat with chains 7*5 / 3*1
Deadlift with chains, "gorilla" style 5*5 
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20

Speed bench..

Speed bench with chains 2*10 / 2*5 / 9*3
Military press with kettlebell 4*10
Chest / Tricep machine 2*20
Tate press 2*20
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps curl with kettlebell 4*20-5

Light day..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Calf raise 3*20
Leg extension 3*20 
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

Military press..

Exercise bike 5 min. 

Military press with chains, reverse grip 10*5

10" board press, wide grip 5*10
Peck deck 1*20

Chest / Tricep machine 1*20
Pull ups 3*5

Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Pull down machine 2*10
Biceps 6*10