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.