Upper back..

Bench, narrow grip 10*5*60-100 

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 4*20
Tricep exercises with bands 3*20

Legs..

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

Deadlift 5*60 / 5*100 / 5*140

Lower back bench 1*10
Lower back reverse 1*10

Leg press 1*50
Leg extension 1*50
Pull trough 1*10
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

Chest / Triceps

Bench with dumbbell 3*10

Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With wrist wraps 2*120 / 2*130 / 2*140 / 1*150 / 1*160 / 1*170
8*130 / 8*120 / 8*110 / 8*100 / 8*90

Pec deck 3*20
Incline bench with dumbbell 3*20
Tricep exercises with bands 3*20
Tate press 3*20

Legs....

Leg extension 1*50
Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 2*200
With belt 1*220 / 6*240

Leg press 1*50
Leg extension 1*50
Pull trough 2*10
Calf raises 3*20

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

restore..

Bench, wide grip 5*10*60
Crosstrainer 10 min.

Back..

Leg extension 1*50
Lower back bench 3*5
Leg press 3*5
Dynamic crunch with band 3*5

Deadlift "Romanian style" 
5*60 / 5*100 / 5*120 / 5*140 / 5*160 / 3*180 / 3*200 / 3*220 / 3*240 / 10*200

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 9*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 wrist wraps 1*120 / 1*140 / 1*150 / 1*160 / 1*170 / 2*1*180

Bench, narrow grip, with wrist wraps 2*100 / 2*120 / 2*140 / 1*160 / 1*170 / 5*130

Incline bench with dumbbell 5*10
Tricep exercises with bands 5*10
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 / 2*160 / 2*180 / 2*200
With belt 2*220 / 2*240 / 2*260 / 3*220

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

Back...

Leg extension 1*50
Lower back bench 3*5
Leg press 3*5
Dynamic crunch with band 3*5

Deadlift "Romanian style" 
5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 3*160 / 3*180 / 3*200 / 3*210 / 10*190

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*140 / 1*150 / 1*160 / 1*170 / 1*177,5 / 1*180
3*155 / 5*145 / 9*125

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

sunday 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 / 2*160 / 2*180 / 2*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 narrow grip 5*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 10 min.

Back..

Lower back bench 3*5
Leg press 3*5
Dynamic crunch with band 3*5

Deadlift 3*5*120 / 2*160 / 2*200
With belt 2*220 / 2*240 / 2*2*260

Romanian deadlift 3*5*120
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*140 / 1*150 / 1*160 / 1*170 / 1*172,5 / 1*175
2*155 / 5*142,5 / 9*125

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

Light day..

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*160 / 2*180 / 2*200
With belt 2*210 / 2*220 / 2*230 / 2*240 / 2*250 / 10*200

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

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