Light friday..

Crosstrainer 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

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 
Peck deck 1*10
Biceps 1*10

Calf raise 3*20
Leg extension 3*20
Crosstrainer 5 min.

Speed bench..

Crosstrainer 5 min.
Speed bench with chains 2*10 / 2*5 / 9*3
Kettlebell military press 4*10 
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

Light morning..

Crosstrainer 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.

Squat, etc..

Crosstrainer 5 min.

Squat 3*5 / 1*3 / 1*2 / 5*1 / 1*5

Deadlift 5*5 

Leg extension 1*50

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises with 1*20

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 
Peck deck 1*10
Biceps 1*10

Calf raise 3*20
Leg extension 3*20
Crosstrainer 5 min.

Narrow bench, etc..

Crosstrainer 5 min.
Bench, narrow grip 10*5 
Tate press 3*20
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps curl 6*10

Light morning..

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

Light squat & deadlift..

Exercise bike 5 min.
Light squat 5*5
Light deadlift "romanian style" 5*5
Leg press 3*10 / 1*50
Pull through 1*20 
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

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 
Peck deck 1*10
Biceps 1*10

Calf raise 3*20
Leg extension 3*10
Crosstrainer 5 min.

Military press, etc..

Crosstrainer 5 min.
Military press with chains 10*5 
Chest press with chains 3*10 / 4*5
Kettlebell military press 4*10
Peck deck 2*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps curl 3*10

Light morning..

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

Deadlift..

Crosstrainer 5 min.

Squat 5*5

Deadlift 5*5 / 10*1  

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises with 1*20

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 
Peck deck 1*10
Biceps 1*10

Calf raise 3*20
Leg extension 3*10
Crosstrainer 5 min.

Full gear bench..

Crosstrainer 5 min.
Speed bench with chains 2*10 / 2*5 / 9*3
Bench with METAL JACK shirt 3*5-2 (no touch) / 3*1 (no touch) / 1*1 (touch)
Tate press 3*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

morning..

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

Light sunday..

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

morning..

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

Light evening..

Back to METAL Gym..

Crosstrainer 5 min.
Light squat 5*5
Light deadlift 5*5
Light bench 5*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Calf raise 3*10
Leg extension 3*10
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Leg raises 1*20
Crosstrainer 5 min.

Light evening..

I am visiting in Florida, USA.. I have had no time for training, but today I trained lightly in the gym in Palm Beach Garden..

Crosstrainer 5 min.
Light squat 6*5
Light deadlift 3*5 / 2*2
Light bench 6*10
Chest supported row 3*10
Lat pulls straight bar 2*10

Crunch 1*20

Leg raises 1*20
Crosstrainer 5 min.