Shoulders..

Bench, narrow grip 10*5*60-100
Military press narrow grip 5*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 10 min.

Deadlift..

Leg press 5*5

Dynamic crunch with band 3*5

Lower back bench 3*5

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

With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300 / 2*320

Lower back bench 2*10

Lower back reverse 2*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 6*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
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 3*1*170
3*152,5 / 4*142,5 / 9*122,5

Incline bench with dumbbell 5*10
Tricep exercises with bands 5*5
Tate press 1*20

Light evening....

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

Legs...

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

Leg press 8*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20

Pull down abs 1*20
Crunch 2*20
Leg raises 1*20

Shoulders..

Bench, narrow grip 10*5*60-100

Military press from rack pins, narrow and medium grip 6*5

Kettlebell military press 2*10

Pulley shoulders 2*10

Push up machine 1*10

Deadlift....

Leg press 3*5

Dynamic crunch with band 3*5

Lower back bench 3*5

Deadlift 3*5*120 / 2*140 / 2*160 / 2*180 / 2*200

With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300

Lower back bench 2*10

Lower back reverse 2*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, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 1*165 / 2*1*170
2*150 / 5*140 / 10*120

Incline bench with dumbbell 5*10
Tricep exercises with bands 3*8
Tate press 1*20

Light evening..

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

Legs....

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

Leg press 10*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20

Pull down abs 1*20
Crunch 2*20

Leg raises 1*20

Shoulders

Bench, narrow grip 10*5*60-100

Military press from rack pins, narrow, medium and wide grip 9*5
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

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, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*160
3*145 / 5*135 / 10*115

Incline bench with dumbbell 5*10
Tricep exercises with bands 4*10
Tate press 2*20

Light day..

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

Legs..

Squat 3*5*60 / 5*100 / 5*140 / 2*150 / 2*160 / 2*170

Leg press 10*8
Leg extension 3*20
Pull trough 3*20
Calf raises 3*20

Pull down abs 1*20
Crunch 2*20

Leg raises 1*20

Shoulders...

Bench, narrow grip 10*5*60-100

Military press from rack pins, narrow, medium and wide grip 9*5
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 5*5*120 / 3*1*160 / 2*1*200

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, medium+ grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*155 / 3*140 / 5*130 / 10*110

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

evening....

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

Legs..

Squat 3*5*60 / 5*100 / 5*140
1*160 / 1*170 / 1*180 / 5*140

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
Crunch 2*20

Leg raises 1*20