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

Chest and arms

Bench with dumbbell 3*10
Deckline bench, wide grip 5*10-8
Incline bench with dumbbell 3*10
Deckline 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

Chest and arms....

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

Back

Lower back bench 3*5

Romanian deadlift
5*5*60-140 / 3*160 / 3*180 / 3*200

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
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 5*130

Leg press 1*50
Leg extension 1*50
LEG curl 1*50
Body extension 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

Chest and arms..

Bench with dumbbell 3*10
Deckline bench, wide grip 10*5
Incline bench with dumbbell 3*10
Deckline 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

Chest and arms..

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

Back

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

Leg press 1*30
Leg extension 1*30
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 and arms.....

Bench with dumbbell 3*10
Deckline bench, wide grip 5*8
Incline bench with dumbbell 3*10
Bench with dumbbell 3*10
Deckline bench with dumbbell 3*10
Pec deck 10*10

Tate press 3*10
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

Light squat

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

Chest and arms..

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

Tate press 5*10
Biceps curl machine 5*10
Triceps exercises 3*10
Biceps curl with barbell 3*10
Triceps exercises with bands 3*10
Biceps curl with dumbbell 3*10

Back..

Squat 5*5*60-140
Romanian deadlift 5*5*60-140
Lower back bench 1*20
Lower back reverse 1*20
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
3*5*60 / 5*100 / 5*140 / 2*150 / 2*160 / 2*170

Leg press 1*30
Leg extension 1*30
Calf raises 3*20

Crunch 3*20

Chest and arms..

Decline bench, wide grip 5*8
Bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Deckline bench with dumbbell 3*10
Pec deck 10*10

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

Chest

Bench with dumbbell 3*10

Bench, wide grip 10*5*60-110

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

Back to Finland....

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

Lower back bench 1*10
Lower back reverse 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