morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift "romanian style" 3*5*60
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Light friday..

Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Deadlift 5*60 / 5*100 / 3*5*140
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*20 

Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.

Light bench..

Crosstrainer 5 min.

Bench with camber bar, narrow grip
3*10*20-60 / 5*70 / 5*80 /3*90 / 3*100 / 2*110 / 2*120 / 1*130 / 1*140 / 10*90

Peck deck 5*20
Tricep machine 3*20
Biceps 3*20

morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift "romanian style" 3*5*60
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*20 
Peck deck 1*20
Biceps 1*20
Tricep machine 1*20

Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.

Squat..

Crosstrainer 5 min.

Squat

3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 5*170

Deadlift

5*60 / 5*100 / 5*140 / 5*180 / 5*220

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Bench evening..

Crosstrainer 5 min.
Speed bench with 40 kilos chains 2*10*28 / 2*5*48 / 9*3*68
Bench with METAL JACK bench shirt 6*1*120-220 no touch
Pull ups 3*5
Lat pulls 5*10
Chest supported row 5*10
Tricep machine 5*20-10
Tate press 5*20-10

In the morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift "romanian style" 3*5*60
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Light day..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift "romanian style" 3*5*60
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20
Leg raises 1*20

morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Peck deck 1*20
Biceps 1*20
Tricep machine 1*20


Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.

Bench..

Crosstrainer 5 min.

Bench with camber bar, narrow grip
10*28 + 20 chains
10*38 + 20 chains
5*48 + 20 chains
5*58 + 20 chains
3*68 + 20 chains
3*68 + 40 chains
3*68 + 60 chains
3*68 + 80 chains
3*68 + 100 chains
3*68 + 120 chains

Pull ups 3*5
Tricep machine 5*20
Biceps 4*20 

In the morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift 5*60 / 5*100 / 3*5*140
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Light morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Peck deck 1*20
Biceps 1*20
Tricep machine 1*20


Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.

Deadlift..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140

Deadlift, "gorilla" style 3*5*120 / 5*160 / 5*200 / 2*1*220 / 2*1*230 / 2*1*240 / 2*1*250 / 2*1*260

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20
Leg raises 1*20

Military press, etc..

Crosstrainer 5 min.
Military press with chains 11*1-10*28kg + 20-140kg chains
Chest press with chains 6*10-6 20-120kg chains
Kettlebell military press 4*10
Peck deck 2*20 
Chest supported row 5*10
Lat pulls 5*10

In the morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift 5*60 / 5*100 / 3*5*140
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

In the morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60 / 10*70 / 10*80
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Peck deck 1*20
Biceps 1*20
Tricep machine 1*20


Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.

Speed bench..

Crosstrainer 5 min.
Speed bench with 40 kilos chains 2*10*28 / 2*5*48 / 9*3*68
Pull ups 3*5
Lat pulls 5*10
Chest supported row 5*10
Tricep machine 5*20
Tate press 3*20 

In the morning..

Crosstrainer 5 min.
Squat 3*5*60
Deadlift 5*60 / 5*100 / 3*5*140
Leg press 3*20
Leg extension 3*20
Calf raise 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Squat..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 5*160

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Video of training.. http://www.youtube.com/watch?v=JZUHnf_Dp58&list=UURnL9WYCMYllDJk6iagJ8EA&index=1&feature=plcp

In the morning..

Crosstrainer 5 min.
Bench, wide grip 3*10*60 / 10*70 / 10*80
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Peck deck 1*10
Biceps 1*10
Tricep machine 1*10

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

Narrow bench..

Crosstrainer 5 min.

Bench with 20 kilos chains, narrow grip
5*58 / 5*68 / 5*78 / 5*88 / 5*98 / 2*5*108 / 5*98 / 5*88 / 5*78

Tricep machine 3*20
Tate press 3*20 
Chest supported row 2*10
Lat pulls 2*10
Pull down machine 2*10

In the morning..

Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*190
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Light squat & deads..

Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 2*5*180
Leg press 2*20
Pull trough 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..

Crosstrainer 5 min.
Bench, wide grip 3*10*60 / 10*70 / 10*80
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.

Military press, etc..

Crosstrainer 5 min.
Military press with chains 10*5*28kg + 20-100kg chains
Chest press with chains 6*10-5 20-120kg chains
Kettlebell military press 4*10
Push up machine 1*20
Peck deck 1*20 
Chest supported row 2*10 / 1*20

Light squat & deadlift..

Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Deadlift 5*60 / 5*100 / 5*140 / 2*5*180
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.

Deadlift..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140

Deadlift, "gorilla" style 3*5*120 / 5*160 / 5*200 

With METAL JACK SUMO deadlift suit 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*310 / 4*1*320

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

In the morning.. light bench, etc..

Crosstrainer 5 min.
Bench, wide grip 3*10*60 / 10*70 / 10*80
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..

Crosstrainer 5 min.

Bench with chains, narrow grip
5*28 + 20 chains
5*48 + 20 chains
5*68 + 20 chains
5*88 + 20 chains
5*108 + 20 chains
1*118 + 20 chains
1*128 + 20 chains
3*1*138 + 20 chains
10*88 + 20 chains


Chest / Tricep machine 2*10 / 2*15
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 curl 6*10

In the morning.. light squat & deadlift..

Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Deadlift 5*60 / 5*100 / 5*140 / 2*5*180
Calf raise 3*20
Leg extension 3*20
Crunch 1*20
Side crunch 2*20
Side rotations 2*20
Crosstrainer 5 min.