Legs, etc..

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

Leg press 5*10

Calf raises 5*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

morning.....

Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.

Upper back

Bench, narrow grip 5*5*60-100 / 5*5*110
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

morning....

Crosstrainer 5 min.

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

Crosstrainer 5 min.

morning...

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*10
Crosstrainer 5 min.

Squat

Squat
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200 / 1*210 / 1*220 / 1*230 / 5*200

Leg press 5*10

Calf raises 5*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

morning..

Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*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*1*160

Sofa press, narrow grip 5*5*60-130
Decline bench, wide grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20

morning.

Crosstrainer 5 min.

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

Crosstrainer 5 min.

Squat

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

Leg press 5*10

Calf raises 5*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

morning.....

Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*10
Crosstrainer 5 min.

Upper back

Bench, narrow grip 5*10*60-100
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

morning....

Crosstrainer 5 min.

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

Crosstrainer 5 min.

morning...

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*10
Crosstrainer 5 min.

Deadlift

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

Deadlift with chains
5*1*70 + 20-100 kilos chains

1*120 + 100 kilos chains

1*160 + 100 kilos chains

1*200 + 100 kilos chains

1*240 + 100 kilos chains

1*280 + 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 5*10

Calf raises 5*10

morning..

Crosstrainer 5 min.
Bench 9*5*60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 5 min.

Bench

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

Sofa press, narrow grip 5*5*60-120
Decline bench, wide grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 2*20

morning.

Crosstrainer 5 min.

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

Crosstrainer 5 min.

Light morning..

Crosstrainer 5 min.

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

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.

Upper back...

Bench 9*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

Crosstrainer 5 min.

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

Deadlift with chains
7*1*70 + 20-140 kilos chains

1*110 + 140 kilos chains

1*150 + 140 kilos chains

1*190 + 140 kilos chains

1*230 + 140 kilos chains

1*270 + 140 kilos chains

Calf raises 2*20

Crosstrainer 5 min.

Bench, board press, etc..

Bench, medium grip
3*10-6*60 / 4*80 / 2*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*155

Board press with METAL JACK shirt
6" 1*180 / 1*190
4" 1*200 / 1*210 / 1*220 / 5*1*230

Bench, narrow grip 5*10*60-100
Tricep exercises with bands 5*10
Tate press 2*20
Kettlebell military press 4*10
Push up machine 2*10
Pulley shoulders 4*10

Light morning...

Crosstrainer 5 min.

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

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 3*20

Calf raises 3*20

Leg extension 3*20 
Crosstrainer 5 min.

Upper back..

Bench 9*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 / 1*120 / 1*140 / 1*160 / 1*180

1*200 / 1*210 / 1*220 / 5*180 / 5*160 / 5*140

Leg press 3*20

Calf raises 2*20

Leg extension 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 / 2*2*140 / 2*2*130 / 2*120

Bench, narrow grip 10*5*60-100
Rack press with bands 5*5
Tricep exercises with bands 3*20
Tate press 3*20
Kettlebell military press 2*20
Push up machine 1*20
Pulley shoulders 2*20

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

Light morning..

Crosstrainer 5 min.

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

Deadlift 3*5*60 / 5*80 / 5*100

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.