Shoulders

Bench, narrow grip 10*5*60-100

Military press from rack pins, medium grip 10*5*20-60
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10

Deadlift

Lower back bench 3*5
High front squat 3*5*60

Deadlift 3*5*120 / 5*160 / 5*200
With belt 1*240 / 1*260 / 1*280 / 1*300 / 1*320

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

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

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 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Crosstrainer 10 min.

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 / 5*1*150 / 3*4*130

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

Legs..

Squat 3*5*60 / 5*100 / 5*140
1*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 5*180

High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140
Leg press 5*8
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

Shoulders

Bench, wide grip 10*5*60-100

Military press from rack pins, medium+ grip 10*5*20-70
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10

morning...

Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Crosstrainer 10 min.

Deadlift

Lower back bench 3*5
High front squat 3*5*60

Deadlift 3*5*120 / 5*160 / 5*200
With belt 1*230 / 1*250 / 1*270 / 1*290 / 1*310 / 2*330

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

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

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, narrow grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 2*1*160 / 3*4*130

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

Light evening...

Squat 3*5*60 / 5*100 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 10 min.

Legs..

Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200 / 1*210 / 5*160
High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140
Leg press 5*8
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..

Bench, wide/medium grip 10*5*60-100

Military press from rack pins 10*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20

morning....

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 10 min.

Deadlift

Lower back bench 3*5
High front squat 3*5

Deadlift 3*5*120 / 5*160 / 5*200
With belt 1*240 / 1*260 / 1*280 / 1*300 / 2*320

Lower back bench 3*8
Lower back reverse 3*8
Pull trough 3*8

Leg press 5*8

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 with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 3*1*150 / 3*6*120

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

morning...

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140
Bench, narrow grip 5*5*60
Calf raises 3*20
Crosstrainer 10 min.

Light evening..

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*150 / 1*160 / 1*170 / 1*180 / 1*190 / 1*200
High front squat 3*5*60 / 5*80 / 5*100
Deadlift "romanian style" 5*60 / 5*90 / 5*120 / 5*150 / 5*180
Lower back bench 1*20
Lower back reverse 1*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.

Shoulders / Upper back

Bench, wide/medium grip 10*5*60-100

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

Deadlift

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

Deadlift 5*60 / 5*100 / 5*140 / 5*170 / 5*200
With belt 1*230 / 1*260 / 1*280 / 1*300

Leg press 3*20
Lower back bench 1*20
Lower back reverse 1*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 3*20
Crosstrainer 5 min.

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 / 2*1*150 / 3*5*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" 3*5*60-140
Leg press 3*20
Lower back bench 1*20
Lower back reverse 1*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 10*5*60-100

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

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
With belt 5*220 / 1*240 / 1*260 / 1*280 / 1*300 / 8*270

Leg press 3*20
Lower back bench 1*20
Lower back reverse 1*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