Squat

Squat
3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 /1*180 / 1*200
with belt 1*220 / 1*230 / 5*210 / 1*240

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 10*5*60
Pull ups 3*5
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Lat pulls straight bar behind head 3*10

morning...

Crosstrainer 5 min.
Front squat 3*5*60 / 5*70 / 5*80
Crosstrainer 5 min.

Deadlift

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

Deadlift 5*60 / 5*100 / 5*140 / 5*180

with belt 5*210 / 1*230 / 1*250 / 1*270 / 1*290 / 1*310 / 1*330

Leg press 5*10

Calf raises 5*10

Pull down abs 1*20

Crunch 2*20

Leg raises 1*20

Video of training..

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*60 / 2*5*80 / 2*3*100 / 2*2*120 / 1*135 / 1*150
1*165 / 1*170 / 1*162,5 / 3*2*150 / 10*120 / 10*100

Bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Tricep exercises with bands 2*10
Tate press 2*20

morning.

Crosstrainer 5 min.
Front squat 3*5*60 / 2*5*70
Crosstrainer 5 min.

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.

Light squat

Squat
3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
with belt 1*160 / 1*180 / 1*200 / 1*220

morning...

Bench, narrow grip
5*10-2*60 / 2*80 / 2*100 / 2*120 / 2*140 / 2*120 / 2*140 / 2*120 / 2*130 / 2*120 / 2*110 / 20*60

Pull ups 3*5
Lat pulls straight bar 4*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10

Deadlift

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

Deadlift 5*60 / 5*100 / 5*140 / 5*170 / 5*200

with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320 

Leg press 5*10

Calf raises 5*10

Pull down abs 1*20

Crunch 2*20

Leg raises 1*20

Bench

Bench, medium grip
3*10*60 / 2*5*80 / 2*3*100 / 2*115 / 2*130 / 2*145 / 1*155 / 1*165
2*1*172,5 (no lift) / 1*172,5 / 2*160 / 3*152,5 / 4*145

Bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 3*10
Tate press 1*20

Upper back

Bench, narrow grip 5*10-2*60 / 2*80 / 2*100 / 2*120 / 2*2*130 / 5*2*110

Pull ups 3*5
Lat pulls straight bar 6*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10

morning....

Crosstrainer 5 min.
Front squat 5*5*60
Crosstrainer 5 min.

morning...

Crosstrainer 5 min.
Front squat 5*5*50
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*100 / 5*140

Deadlift with 40 kilos chains
3*5*60 / 5*100 / 5*140 / 1*180

With belt 3*1*220 

GM with camber bar, narrow position 5*5

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*60 / 2*5*80 / 2*3*100 / 2*1*120 / 2*1*140 / 2*1*160 / 4*150 / 5*140

Bench with dumbbell 3*8
Incline bench with dumbbell 3*8
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
(with belt) 1*220 / 1*240 / 1*250

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 2*5*60 / 2*5*80 / 2*5*100 / 2*5*110
Pull ups 3*5
Lat pulls straight bar 6*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 10*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
3*1*60 + 20-60 kilos chains

1*100 + 60 kilos chains

1*140 + 60 kilos chains

1*180 + 60 kilos chains

1*220 + 60 kilos chains

1*260 + 60 kilos chains

1*300 + 60 kilos chains

1*310 + 60 kilos chains (with belt)

GM with camber bar, narrow position 5*5

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 / 1*160 / 2*1*170 / 3*150 / 5*140

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.