Leg evening

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

Leg press 5*20

Calf raises 5*10

Crosstrainer 5 min.

Deadlift

Deadlift 3*5*70 / 2*5*120 / 3*160 / 2*200

with belt 1*220 / 1*240 / 1*260 / 1*280 / 1*300 / 1*320 / 1*340 / 5*300

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

Bench

Bench with dumbbell 3*10

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

Bench, medium grip
2*60 / 2*80 / 2*100 / 2*120 / 1*130 / 1*140 / 1*150 / 1*160

Bench with camber bar, medium grip 5*10-6*60-100
Deep shorts, 1" off the chest, medium grip 5*10-6*60-100
Bench with dumbbell 2*10
Tricep exercises with bands 5*10
Tate press 2*20

morning.

Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.

Leg evening

Squat 5*5*60
Front squat 5*5*60

Leg press 5*20

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 9*5*60
Lat pulls behind to neck 2*10
Lat pulls straight bar 2*10
Chest supported row 2*10
Rear delt 2*10
Pull down machine 2*10
Lat pulls 2*10

morning...

Crosstrainer 5 min.
Leg press 5*20
Crosstrainer 5 min.

Deadlift

Squat 5*5

Deadlift 3*5*60 / 5*100 / 5*140 / 3*170 / 2*200

with belt 1*230 / 1*260 / 1*280

Leg press 5*20

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 with dumbbell 3*10-6

Bench, medium grip
3*10-6*60 / 4*80 / 4*100 / 2*120 / 2*140 / 1*150 / 1*160
1*170 / 1*172,5 / 4*150 / 4*145 / 4*140 / 10*120

Tricep exercises with bands 3*10
Tate press 1*20

morning.

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

Light friday....

Squat 7*5

Leg press 5*20

Calf raises 5*20

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

Light evening...

Bench, narrow grip
4*10-4*60 / 4*70 / 4*80 / 4*90 / 4*100

Bench with camber bar, narrow grip 3*6*60-80
Deep shorts, 1" off the chest, narrow grip 3*6*60-80
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*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
Crosstrainer 5 min.

Deadlift

Deadlift 3*5*70 / 2*5*120 / 3*160 / 2*200

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

Squat 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 / 2*4*80 / 2*2*100 / 2*1*120 / 1*135 / 1*150 / 1*160 / 1*170 / 5*145 / 5*140

Bench with camber bar, medium grip 3*6*60-100
Deep shorts, 1" off the chest, medium grip 3*6*60-100
Bench with dumbbell 3*8
Tricep exercises with bands 5*10
Tate press 2*20

morning.

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

light friday

Crosstrainer 5 min.
Box squat 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

Crosstrainer 5 min.

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

Upper back

Bench, narrow grip
3*10-6*60 / 4*80 / 2*80 / 2*90 / 2*100 / 2*110 / 2*120 / 2*130

Bench with camber bar, narrow grip 3*6*60-100
Deep shorts, 1" off the chest, narrow grip 3*6*60-100
Pull ups 3*6
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Cross trainer 5 min.
Box squat 5*5

Deadlift

Crosstrainer 5 min.
Box squat 5*5

Deadlift 5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200

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

Leg press 3*10

Calf raises 5*10

Crosstrainer 5 min.

Bench

Bench, medium grip
3*10-6*60 / 2*4*80 / 2*4*100 / 2*2*120 / 2*2*140 / 2*1*160 / 2*5*140

Bench with camber bar, medium grip 3*6*60-100
Deep shorts, 1" off the chest, medium grip 3*6*60-100
Bench with dumbbell 3*8
Tricep exercises with bands 5*10
Tate press 2*20

evening..

Crosstrainer 5 min.
Bench, medium grip 9*5*60-90
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*10
Crosstrainer 5 min.

evening.

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

Rest week

I had to rest week, because I hurt my groin a little bit..