Deadlift

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180

Deadlift with chains
7*1*60 + 20-140 kilos chains

1*100 + 140 kilos chains

1*140 + 140 kilos chains

1*180 + 140 kilos chains

1*220 + 140 kilos chains

1*260 + 140 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

Leg extension, only for the left leg 1*50 
Crosstrainer 5 min.

Light bench..

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150


Bench, narrow grip 5*5*60-100
Tricep extension with band 5*20
Tate press 4*20
Kettlebell military press 2*20
Push up machine 1*20
Dumbbell shoulders 2*20

Light day..

Squat 5*5*60
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
Leg press, only for the left leg 2*20
Calf raises 2*20
Leg extension, only for the left leg 1*50 
Step rises, only for the left leg 2*10
Crosstrainer 10 min.

Deadlift

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180

Deadlift with chains
6*1*60 + 20-120 kilos chains

1*100 + 120 kilos chains

1*140 + 120 kilos chains

1*180 + 120 kilos chains

1*220 + 120 kilos chains

1*250 + 120 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.

Bench

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*135

Bench, narrow grip
10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 6*110 / 4*120 / 4*122,5 / 2*125 / 2*127,5

Rack press with bands 5*5
Kettlebell military press 2*20
Push up machine 1*20
Dumbbell shoulders 2*20
Tate press 4*20

morning..

Crosstrainer 5 min.

Leg press, only for the left leg 2*20

Calf raises 2*20
Crosstrainer 5 min.

Upper back..

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

Deadlift morning...

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100

Deadlift with chains
5*1*60 + 20-100 kilos chains

1*100 + 100 kilos chains

1*140 + 100 kilos chains

1*180 + 100 kilos chains

1*220 + 100 kilos chains

1*240 + 100 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.

Bench

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*132,5

Bench, narrow grip
10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 6*110 / 4*4*120

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

morning..

Crosstrainer 5 min.

Leg press, only for the left leg 2*20

Calf raises 2*20
Crosstrainer 5 min.

Upper back..

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 

Squat..

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 1*200

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.

Bench

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*2*130

Bench, narrow grip
10*60 / 10*70 / 8*80 / 8*90 / 6*100 / 5*4*110

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

Light day...

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 2*10
Crosstrainer 5 min.

Squat, deadlift, etc.....

Crosstrainer 5 min.

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

Deadlift with chains
4*1*60 + 20-80 kilos chains

1*100 + 80 kilos chains

1*140 + 80 kilos chains

1*180 + 80 kilos chains

1*220 + 80 kilos chains

1*230 + 80 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.

Bench

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 2*1*170 (no lift) 

Sofa press, narrow grip
10*60 / 5*80 / 1*100 / 1*120 / 1*140 / 1*150 / 1*160

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