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