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