New address

Hello everyone. I will update from now my training blog here http://gometal.com/category/anos-training-blog/

Morning..

Squat
2*5*60 / 2*5*80 / 2*5*100 / 2*5*120 / 2*5*140

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*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

Chest & Upper back

Bench with dumbbell 3*10
Bench, narrow grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

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

Biceps curl 5*10

Deadlift

Squat 5*5*60

Sumo deadlift
5*60 / 5*100 / 5*140
with the METAL JACK briefs + belt
5*180 / 5*210 / 1*240 / 1*270 / 5*300 / 5*310 / 2*350

Leg press 5*10
Leg extension 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

Chest & Triceps

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140
3*140 / 4*137,5 / 5*135 / 5*120 / 5*110 / 10*100

Dip 3*10
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10
Triceps exercises with bands 3*10
Tate press 3*20

Light squat, etc..

Squat
3*5*60 / 5*100 / 5*140 / 5*150 / 5*160 / 5*170 / 10*100

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*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

Chest & Upper back

Bench with dumbbell 3*10
Bench, medium grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

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

Biceps curl 6*10

Chest

Bench with dumbbell 3*10

Bench, narrow grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130
1*140 / 1*150 / 2*1*160 / 3*10*100

Dip 3*10
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10
Triceps exercises with bands 3*10
Tate press 3*20

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 1*162,5 / 1*182,5
With METAL JACK briefs and belt
1*202,5 / 1*222,5 / 1*242,5

Deadlift with JACK briefs
3*60 / 3*100 / 3*140 / 3*180 / 3*220

Leg press 5*10
Leg extension 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

Light evening..

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

Bench, narrow grip
5*10*60-100

Dip 5*10

Light evening..

Lower back reverse 5*10
Lat pulls straight bar 3*10
Chest supported row 3*10
Rear delt 3*10

Chest

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
1*150 / 1*160 / 5*135 / 10*115

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Speed deadlift..

Squat 5*5*60

Deadlift
5*5*60-140 / 1*170 / 4*1*200

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..

Deadlift 5*5*60

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Lat pulls straight bar 5*10
Rear delt 5*10

Chest

Bench with dumbbell 3*10

Bench, narrow grip
5*60 / 5*70 / 5*80 / 5*90 / 5*100 / 5*110
5*120 / 5*130 / 1*140 / 1*150 / 5*130 / 10*110

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Dip 3*5
Tate press 3*20
Triceps exercises with bands 3*10

Back to the METAL Gym..

Squat
3*5*60 / 5*100 / 5*140 / 1*160 / 1*180
With belt
3*1*200 / 10*170

Leg press 5*10
Leg extension 1*50

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

2013 WPC Worlds in Prague CZ

At first, I am sorry, because I pulled sumo style deadlift.. ;) it felt good...

1st was 325 kilos and easy (master 2 WR).
2nd was 365 kilos also easy, but before the referee's command I fell behind.
3rd was good, but the bar swinging up and down before the end, so two red from the referees.

Next time I am stronger..

2013 WPC Worlds in Prague CZ

I compete in deadlift tomorrow. Weigh in was today and my body weight was 129,1 kilos. Little bit flu, but feeling is ok.

morning...

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

Bench, medium grip 5*10*35-75

Deadlift, sumo style 5*1*70

Light deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift
5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180
With belt
2*1*200

Lat pulls with bar 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20

Bench

Bench with dumbbell 2*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
2*1*150 / 2*3*140 / 2*3*130 / 10*100

Pec deck 5*10
Incline bench with dumbbell 2*10
Deckline bench with dumbbell 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs and belt.
1*172,5 / 1*202,5 / 1*232,5 / 1*252,5 / 1*272,5

Leg press 5*10
Leg extension 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

Light sunday..

Squat 10*5*60-100

Bench, wide grip 10*5*60-100

morning..

Squat 10*5*60-140

Bench, wide grip 10*5*60-100

Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Sumo deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
With METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300 / 1*340 / 1*365

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*10
Rear delt 2*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

evening..

Squat 10*5*60-100

Bench

Bench with dumbbell 2*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130
1*140 / 1*150 / 2*1*160 / 1*150 / 3*140 / 5*130

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Tate press 2*20
Triceps exercises with bands 5*10

Legs..

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs and belt.
1*162,5 / 1*182,5 / 1*202,5 / 1*222,5 / 1*242,5

Leg press 5*10
Leg extension 1*50

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..

Squat 5*5*60
Bench, wide grip 10*5*60-100

Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 1*210 / 1*230 / 1*250 / 1*270 / 2*300

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*10
Rear delt 2*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

Light bench

Bench with dumbbell 2*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 5*110

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Triceps exercises with bands 2*10
Tate press 2*20

Light squat

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

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..

Squat 10*5*60-100

Bench, wide grip 10*5*50-90

Light back...

Back to gym.. I've had a sore, so I had to rest for the few weeks...

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

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

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*10
Rear delt 2*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

Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*240 / 2*270

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*230 / 1*270 / 1*310 / 1*350

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Body supported row with barbell 5*10
Rear delt 2*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

Chest

Bench with dumbbell 3*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 3*1*160 / 5*5*130 / 10*110

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Triceps exercises with bands 5*10
Tate press 1*20

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.
1*182,5 / 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5 / 1*282,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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

Last week...

I rested last week, because my body temperature was little bit high and I had flu.. today morning I trained lightly..

Squat 6*5*60-100
Bench, wide grip 6*10*50-70
Pull down machine 3*10
Lat pulls straight bar 3*10

Now I am ready to go next week's hard training..

morning...

Squat 10*5*60-140
Calf raises 1*50

Bench, wide grip 6*10*50-70
Pull down machine 3*10
Lat pulls straight bar 3*10

Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*240 / 2*270 / 2*300

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300

Lat pulls with V-handle 3*10
Body supported row with barbell 10*10
Rear delt 3*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

Chest

Bench with dumbbell 3*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
1*150 / 1*160 / 1*170 / 5*10*120-100

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Tate press 2*20
Biceps curl machine 4*10
Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.
1*182,5 / 1*212,5 / 1*242,5 / 1*272,5 / 1*302,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

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..

Squat 10*5*60-140
Calf raises 1*50

Bench, wide grip 6*10*50-70

Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*240 / 2*260 / 2*280 / 2*2*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

Bench

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*150 / 1*160 / 1*165

Board press with METAL JACK shirt
5" 1*170 / 4" 1*190 / 4" 1*210 / 2" 1*230 / 4" 1*250

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL ACE briefs, belt and new METAL IPF approved knee sleeves.
1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*292,5 / 1*312,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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...

Squat 10*5*60-140
Calf raises 1*50

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 5*3*77,5

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*220 / 2*230 / 2*240 / 2*250 / 2*260 / 2*270

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

Bench

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160

Board press with METAL JACK shirt
5" 1*160 / 4" 1*180 / 2" 1*200 / 4" 1*220 / 4" 1*240

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Tate press 2*20
Biceps curl machine 4*10
Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL PRO briefs, belt and new METAL IPF approved knee sleeves.
1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*282,5 / 1*302,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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..

Squat 10*5*60-140
Calf raises 1*50

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 5*3*77,5

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*2*210 / 2*2*220 / 2*2*230 / 2*2*240 / 2*2*250

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

Chest and arms..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2-1*110-155 / 6*130

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 1*172,5 / 1*192,5
with belt 1*212,5 / 1*232,5 / 1*252,5 / 1*272,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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..

Squat 10*5*60-140
Calf raises 1*50 / 2*25

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 10*3*77,5

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*2*200 / 2*2*210 / 2*2*220 / 2*2*230 / 2*2*240

Pull ups 3*7
Lat pulls 1*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*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

Chest and arms..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-150 / 4*132,5

Incline bench with dumbbell 3*6
Deckline bench with dumbbell 3*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 1*162,5 / 1*182,5
with belt 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5

Leg press 1*25
Leg extension 1*25
Calf raises 2*25

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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

Light day..

Squat 10*5*60-140

Calf raises 3*10

Bench, medium grip 5*5*60

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 6*5

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

Deadlift

Squat 
3*5*60 / 5*100 / 5*140

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 5*5*210

Calf raises 10*10
Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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

Chest, etc..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-145 / 5*130

Deckline bench with dumbbell 5*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 2*162,5 / 2*182,5
with belt 2*202,5 / 2*222,5 / 2*242,5 / 5*202,5

Leg extension 1*30
Calf raises 10*10

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*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

Speed bench..

Bench with dumbbell 3*10

Bech with 40 kilos chains
2*10*27,5 / 2*5*57,5 / 10*3*80

Incline bench with dumbbell 5*6

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

Biceps curl with dumbbell 5*10

Deadlift, etc..

Squat 
3*5*60 / 5*100 / 5*140

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 8*5*200

Calf raises 10*10
Lower back reverse 2*10
Pull trough 2*10
Double arm swings with kettlebell 2x10
Lower back bench 2*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

Bench, etc..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-140

Deckline bench with dumbbell 5*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Lover back..

Squat 
3*5*60 / 5*100 / 5*140

Romanian deadlift
5*60 / 5*100 / 5*140

Narrow GM with "kill bar" + deadlift from knees, start from below 
3*72,5 + 60 / 3*72,5 + 100 / 3*72,5 + 140 / 2*3*72,5 + 180

Lower back reverse 3*10
Pull trough 3*10
Double arm swings with kettlebell 3x10
Lower back bench 3*10
Calf raises 3*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

Speed bench and upper back..

Bench with 40 kilos chains
2*10*27,5 / 2*5*57,5 / 10*3*77,5

Incline bench with dumbbell 10*6

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

Biceps curl with dumbbell 10*10
Triceps exercises 10*10

morning..

Squat 3*5
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*10
Double arm swings with kettlebell 3x10

Light squat

Squat
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180
with belt 3*2*200

Leg extension 1*50
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*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
Double arm swings with kettlebell 1x20 

Chest and arms..

Bench with dumbbell 3*10

Bench with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 9*2-1*105-137,5 / 5*110

Deckline bench with dumbbell 10*6
Pec deck 5*20

Tate press 5*20
Biceps curl with hammer bar 10*10
Triceps exercises with bands 5*10

Chest and arms..

Deckline bench with dumbbell 3*10

Deckline bench with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 3*1*130

Incline bench with dumbbell 10*10
Pec deck 5*10

Biceps curl 10*10
Triceps machine 10*10

morning..

Lower back bench 3*10

Squat 3*10

Romanian deadlift 3*10

Lower back reverse 3*10

Pull trough 3*10

Calf raises 3*10

Hip abductors 6*5

Back...

Lower back bench 3*10

Romanian deadlift
10*60 / 5*80 / 3*100 / 2*120 / 1*140
1*160 / 1*180 / 1*200 / 1*220 / 5*240

Lower back reverse 3*10

Pull ups 3*5
Pull down machine 10*10
Rear delt 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Lat pulls 1*10
Biceps curl machine 10*10

Squat

Squat with camber bar
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180
with belt 2*200 / 8*200

Leg extension 1*30

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..

Lower back bench 3*10
Squat 3*10
Romanian deadlift 3*5
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*10
Hip abductors 6*5

Chest and arms......

Incline bench with dumbbell 3*10
Incline bench, medium grip 9*5 / 1*10
Deckline bench with dumbbell 10*8
Pec deck 5*10

Tate press 5*20
Biceps curl with hammer bar 10*10
Triceps exercises with bands 5*10

morning...

Lower back bench 3*10
Squat 3*10
Romanian deadlift 3*10
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*10
Hip abductors 3*10

Chest

Deckline bench with dumbbell 10*10
Deckline bench with camberbar, narrow grip 5*10
Pec deck 5*10
Triceps exercises with bands 10*10

Back..

Lower back bench 3*10

Romanian deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180

Lower back reverse 3*10

Pull ups 10*5
Rear delt 5*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Lat pulls 1*10
Biceps curl machine 10*10

Squat, etc..

Squat 
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200
with belt 2*220 / 5*210

Leg press 1*30
Leg extension 1*30
Leg curl 1*30
Body extension 1*30
Pull trough 1*30
Calf raises 1*30

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

Chest and arms..

Bench with dumbbell 3*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 2*110 / 2*120 / 2*2*130 / 5*130

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 5*10

Triceps exercises 5*10
Triceps exercises with bands 5*10
Biceps curl with dumbbell 10*10

morning...

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

Romanian deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180

Chest and arms..

Incline bench with dumbbell 3*10
Incline bench, medium grip 10*5
Deckline bench with dumbbell 3*10
Bench with dumbbell 3*10
Pec deck 5*10

Tate press 5*20
Biceps curl with barbell 10*10
Triceps exercises with bands 5*10

Light squat & dead..

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

Romanian deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180

Back

Lower back bench 3*10
Romanian deadlift 5*5
Lower back reverse 3*10

Pull ups 3*5
Rear delt 10*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Lat pulls 1*10
Biceps curl machine 10*10

Squat

Squat
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200

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

Legs..

Squat
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200 / 2*220 / 5*180

Leg press 1*50
Lower back bench 2*20

Light evening..

Romanian deadlift
5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 5*160

Rear delt 3*10
Pull down machine 3*10
Chest supported row 6*10

Bench with dumbbell 3*10
Biceps curl machine 3*10

Chest and arms..

Incline bench with dumbbell 3*10
Incline bench, medium grip 10*5-1
Deckline bench with dumbbell 3*10
Bench with dumbbell 3*10
Pec deck 5*10

Tate press 3*20
Biceps curl machine 3*10
Triceps exercises 3*10
Biceps curl with barbell 3*10
Triceps exercises with bands 3*10
Biceps curl with dumbbell 3*10

morning..

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

Back.....

Lower back bench 3*5

Romanian deadlift
5*60 / 5*100 / 5*140 / 5*180 / 5*220

Lower back bench 3*10
Lower back reverse 3*10

Pull ups 3*5
Rear delt 10*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Lat pulls 1*10
Biceps curl machine 5*10

Legs..

Squat 5*5
Leg press 1*50
Leg extension 1*50
LEG curl 1*50
Body extension 1*50
Pull trough 1*50
Calf raises 1*50

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