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.