Light morning..

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench 5*5*60
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10 
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

Leg press, only for the left leg 2*20

Calf raises 2*20
Step rises 3*10
Crosstrainer 5 min.

morning.. squat, deadlift, etc...

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160

Deadlift with chains
3*5*60 + 20-60 kilos chains

5*100 + 60 kilos chains

5*140 + 60 kilos chains

1*180 + 60 kilos chains

1*200 + 60 kilos chains

1*220 + 60 kilos chains

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

Leg press, only for the left leg 2*20

Calf raises 2*20
Step rises, only for the left leg 2*10
Crosstrainer 5 min.

narrow bench...

Bench, narrow grip
3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 2*1*165 (no lift) / 3*140

Rack press with bands 5*5 / 2*1
Kettlebell military press 2*20
Push up machine 1*20
Dumbbell shoulders 2*20
Tate press 2*20

Morning..

Crosstrainer 5 min.
Squat 5*5*60
Bench 5*5*60
Deadlift 5*5*60
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

Calf raises 2*20
Step rises 3*10
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 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10

Light squat and deadlift..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200

Deadlift
5*60 / 5*100 / 5*140 / 5*180 

With METAL JACK deadlift suit
1*220 / 1*250 / 1*280

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

Calf raises 2*20
Step rises 3*10
Crosstrainer 5 min.

Bench day...

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 8*130

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

Friday morning...

Crosstrainer 5 min.
Squat 5*5*60
Bench 3*5*60
Deadlift 3*5*60
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

Calf raises 2*20
Step rises 3*10
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 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10

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*260 / 1*300 / 1*320

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

Bench..

Bench, narrow grip
10*60 / 8*60 / 6*60 / 4*80 / 2*100 / 1*120 / 1*135 / 1*145 / 1*155 /1*162,5

Bench, medium grip
10*60 / 8*80 / 6*100 / 4*120 / 2*140 / 1*150 / 9*120

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

morning..

Crosstrainer 5 min.
Squat 5*5*60
Bench 3*5*60
Deadlift 3*5*60
Calf raises 2*20
Step rises 3*10
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 3*10
Biceps curl 3*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10

Squat...

Squat

3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 1*230 / 1*240 / 5*200

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
10*60 / 8*60 / 6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 /1*160

Bench with METAL JACK bench shirt
1*190 no touch
1*210 no touch
1*230 no touch
2*1*250 touch

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

Friday morning...

Crosstrainer 5 min.
Squat 5*5*60
Bench 3*5*60
Deadlift 3*5*60
Calf raises 2*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.