Chest and arms..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2-1*110-155 / 6*130

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

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 1*172,5 / 1*192,5
with belt 1*212,5 / 1*232,5 / 1*252,5 / 1*272,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 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

Morning..

Squat 10*5*60-140
Calf raises 1*50 / 2*25

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 10*3*77,5

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*2*200 / 2*2*210 / 2*2*220 / 2*2*230 / 2*2*240

Pull ups 3*7
Lat pulls 1*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 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

Chest and arms..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-150 / 4*132,5

Incline bench with dumbbell 3*6
Deckline bench with dumbbell 3*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 1*162,5 / 1*182,5
with belt 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5

Leg press 1*25
Leg extension 1*25
Calf raises 2*25

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 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

Light day..

Squat 10*5*60-140

Calf raises 3*10

Bench, medium grip 5*5*60

Back

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 6*5

Pull ups 3*5
Lat pulls 1*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 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

Deadlift

Squat 
3*5*60 / 5*100 / 5*140

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 5*5*210

Calf raises 10*10
Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 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

Chest, etc..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-145 / 5*130

Deckline bench with dumbbell 5*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 2*162,5 / 2*182,5
with belt 2*202,5 / 2*222,5 / 2*242,5 / 5*202,5

Leg extension 1*30
Calf raises 10*10

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 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

Speed bench..

Bench with dumbbell 3*10

Bech with 40 kilos chains
2*10*27,5 / 2*5*57,5 / 10*3*80

Incline bench with dumbbell 5*6

Pull ups 3*5
Lat pulls 10*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl with dumbbell 5*10

Deadlift, etc..

Squat 
3*5*60 / 5*100 / 5*140

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 8*5*200

Calf raises 10*10
Lower back reverse 2*10
Pull trough 2*10
Double arm swings with kettlebell 2x10
Lower back bench 2*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

Bench, etc..

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 10*2*110-140

Deckline bench with dumbbell 5*6
Pec deck 3*10

Tate press 3*20
Biceps curl machine 6*10
Triceps exercises with bands 3*10

Lover back..

Squat 
3*5*60 / 5*100 / 5*140

Romanian deadlift
5*60 / 5*100 / 5*140

Narrow GM with "kill bar" + deadlift from knees, start from below 
3*72,5 + 60 / 3*72,5 + 100 / 3*72,5 + 140 / 2*3*72,5 + 180

Lower back reverse 3*10
Pull trough 3*10
Double arm swings with kettlebell 3x10
Lower back bench 3*10
Calf raises 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

Speed bench and upper back..

Bench with 40 kilos chains
2*10*27,5 / 2*5*57,5 / 10*3*77,5

Incline bench with dumbbell 10*6

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 with dumbbell 10*10
Triceps exercises 10*10

morning..

Squat 3*5
Lower back reverse 3*10
Pull trough 3*10
Calf raises 3*10
Double arm swings with kettlebell 3x10

Light squat

Squat
3*5*60 / 5*100 / 5*140 / 2*160 / 2*180
with belt 3*2*200

Leg extension 1*50
Lower back reverse 3*10
Pull trough 3*10
Calf raises 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
Double arm swings with kettlebell 1x20 

Chest and arms..

Bench with dumbbell 3*10

Bench with camber bar, narrow grip
3*5*60 / 5*80 / 5*100 / 9*2-1*105-137,5 / 5*110

Deckline bench with dumbbell 10*6
Pec deck 5*20

Tate press 5*20
Biceps curl with hammer bar 10*10
Triceps exercises with bands 5*10