Chest / Triceps

Bench with dumbbell 3*10

Bench with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*4*120 / 10*100

Incline bench with dumbbell 5*10
Tricep exercises with bands 5*10
Tate press 3*20

Light evening..

Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*5*60
Leg press 3*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

Calf raises 3*20

Crosstrainer 10 min.

Bench, narrow grip 5*5*60

Shoulders / Upper back

Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100

Military press from behind the neck 4*5

Military press from rack pins 6*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
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
Biceps curl 7*10

Light deadlift

Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*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

Calf raises 3*20

Crosstrainer 10 min.

Bench, narrow grip 5*5*60

Christmas bench

Bench with dumbbell 3*10

Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 5*125

Bench with camber bar, narrow grip 3*5
Deep shorts, 1" off the chest, narrow grip 3*5
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 1*20

morning..

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.

Light deadlift

High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*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

Shoulders / Upper Back

Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100

Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
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
Biceps curl 7*10

Deadlift

High front squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140

Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*250 / 1*270 / 1*290 / 5*310

Leg press 3*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

Bench

Bench with dumbbell 3*10

Bench, narrow grip 3*5*60 / 2*5*80
1*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 1*152,5 / 3*4*125

Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow grip 3*10
Incline bench with dumbbell 3*10
Tricep exercises with bands 5*10
Tate press 3*20

morning.

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.

Light deadlift

Squat 3*5*60 / 5*80 / 5*100
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*100 / 5*140 / 5*180 / 5*220
Leg press 3*20
Calf raises 3*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

Crosstrainer 10 min.

Shoulders / Upper Back

Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100

Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
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
Biceps curl 7*10

Deadlift

High front squat 3*5*60 / 5*80 / 5*100

Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*240 / 1*260 / 1*280 / 5*300

Leg press 3*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

Bench

Bench with dumbbell 3*10
Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*6*120
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow 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 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 5 min.

shoulders / upper back

Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100

Military press from behind the neck 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
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
Biceps curl 7*10

Deadlift

Front squat 3*5*60 / 5*80 / 5*100 / 5*110 / 1*120 / 1*130

Deadlift 5*60 / 5*100 / 5*140 / 5*180 / 5*220
With belt 1*260 / 1*280

Leg press 3*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

morning..

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.

Bench

Bench, narrow grip 3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 3*5*120
Bench with camber bar, narrow grip 3*10
Deep shorts, 1" off the chest, narrow 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 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 5*10
Crosstrainer 5 min.