Speed bench..

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 2*10
Lat pulls 1*10

Morning..

Crosstrainer 5 min.
Squat 3*5*60
Bench 3*5*60
Deadlift 5*5*120
Calf raise 2*20
Crosstrainer 5 min.

Deadlift..

Crosstrainer 3 min.

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

Deadlift, "gorilla" style
5*60 / 5*100 / 5*140 / 5*180 

With METAL JACK SUMO deadlift suit
1*210 / 1*240 / 1*270 / 1*300 / 1*330 / 1*360 (no lift)

Block pull with suit

1*180 / 1*220 / 1*260 / 1*300 / 1*340

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Board press..

Bench, narrow grip 3*10*60 / 5*80 / 1*100 / 1*110 / 1*120 / 1*130 / 1*140 /1*150

2" board press with bands + METAL JACK bench shirt
1*170 / 1*190 / 1*210 / 1*230 / 2*1*250 

Kettlebell military press 2*10
Push up machine 1*10
Dumbbell shoulders 2*10
Rack press 5*5
Tate press 2*20

morning....

Crosstrainer 5 min.
Side crunch 2*20
Side rotations 2*20
Crunch 1*20
Leg press 3*20
Calf raise 3*20
Crosstrainer 5 min.

Light friday..

Crosstrainer 5 min.
Squat 5*5*60
Leg press 3*20
Calf raises 3*20
Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 2*20

Leg raises 1*20

Side crunch 2*20
Side rotations 2*20

Crosstrainer 5 min.

Speed bench..

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60
Pull ups 3*5
Chest supported row 2*10
Lat pulls straight bar 2*10
Rear delt 2*10
Pull down machine 2*10
Lat pulls 2*10

morning...

Crosstrainer 5 min.
Side crunch 2*20
Side rotations 2*20
Crunch 1*20
Leg press 3*20
Calf raise 3*20
Crosstrainer 5 min.

Squat

Squat

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

Deadlift "romanian style"

5*60 / 5*80 / 5*100 / 5*120 / 5*140

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Board press..

Bench, narrow grip 3*10*60 / 5*80 / 3*100 / 1*110 / 1*120 / 1*130 / 1*140
4" board press with METAL JACK bench shirt 6*1*160-250
Kettlebell military press 4*10
Push up machine 2*10
Dumbbell shoulders 2*10
Peck deck 2*10
Tricep machine 2*10

morning..

Crosstrainer 5 min.
Side crunch 2*20
Side rotations 2*20
Crunch 1*20
Leg press 3*20
Calf raise 3*20
Crosstrainer 5 min.

Light morning..

Crosstrainer 5 min.
Squat 5*5*60
Leg press 3*20
Calf raises 3*20
Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 2*20

Leg raises 1*20

Side crunch 2*20
Side rotations 2*20

Crosstrainer 5 min.

Speed bench..

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60
Pull ups 3*5
Chest supported row 5*10
Lat pulls straight bar 2*10
Rear delt 2*10
Pull down machine 2*10
Lat pulls 2*10
Biceps 3*10

morning..

Crosstrainer 5 min.
Side crunch 2*20
Side rotations 2*20
Crunch 1*20
Leg press 3*20
Calf raise 3*20
Crosstrainer 5 min.

Deadlift..

Crosstrainer 3 min.

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

Deadlift, "gorilla" style
5*60 / 5*100 / 5*140 / 5*180 

With METAL JACK SUMO deadlift suit
1*220 / 1*250 / 1*280 / 1*310 / 1*340 / 1*350

Rack pull with suit, "gorilla" style

1*220 / 1*260 / 1*300 / 1*340 / 1*350

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Full gear bench..

Bench, narrow grip 3*10*60 / 5*80 / 3*100 / 2*120 / 1*140

Bench with METAL JACK bench shirt

1*160 no touch

1*180 no touch

1*200 no touch

1*220 no touch

3*1*240 touch

Kettlebell military press 4*10
Push up machine 2*10
Dumbbell shoulders 2*10
Peck deck 5*10
Tricep machine 5*10

morning..

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

Light friday..

Crosstrainer 3 min.

Squat 5*5*60 

Deadlift "romanian style" 5*60 / 5*80 / 5*100 / 5*120 / 5*140

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

morning..

Crosstrainer 3 min.

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

Leg press 2*20
Calf raise 2*20
Leg extension 2*20

Crosstrainer 3 min.

Light bench..

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60
Hang bar bench 5*100 / 5*110 / 3*120 / 3*130 / 2*140 / 2*150 / 1*160 / 1*170 / 10*120
Pull ups 3*5
Chest supported row 5*10
Lat pulls 2*20
Tate press 2*20
Biceps 3*10

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.

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 / 1*230 / 5*180

Block pulls, 11" blocks

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

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 

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

Crosstrainer 5 min.

Bench..

Bench, wide grip 3*10*20-60 / 5*80 / 3*100 / 2*120
2" board press with METAL JACK bench shirt 10*1*160-230
Kettlebell military press 4*10
Push up machine 2*10
Dumbbell shoulders 2*10
Peck deck 3*20
Tricep machine 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.

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 

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
5*60 / 5*100 / 5*140 / 5*180 

With METAL JACK SUMO deadlift suit
1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320 / 1*330 /1*340

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Bench..

Crosstrainer 5 min.
Bench, wide grip 3*10*20-60 / 5*80 / 3*100 / 2*120
4" board press with METAL JACK bench shirt 5*2*140-220
Kettlebell military press 4*10
Peck deck 2*10
Tricep machine 2*10

Light evening..

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 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 

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

Crosstrainer 5 min.