morning...

Squat 10*5*60-140
Calf raises 1*50

Bench, wide grip 6*10*50-70
Pull down machine 3*10
Lat pulls straight bar 3*10

Deadlift

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*210 / 2*240 / 2*270 / 2*300

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300

Lat pulls with V-handle 3*10
Body supported row with barbell 10*10
Rear delt 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

Chest

Bench with dumbbell 3*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
1*150 / 1*160 / 1*170 / 5*10*120-100

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Tate press 2*20
Biceps curl machine 4*10
Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.
1*182,5 / 1*212,5 / 1*242,5 / 1*272,5 / 1*302,5

Leg press 1*25
Leg extension 1*25
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

morning..

Squat 10*5*60-140
Calf raises 1*50

Bench, wide grip 6*10*50-70

Deadlift

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*210 / 2*240 / 2*260 / 2*280 / 2*2*300

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

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*150 / 1*160 / 1*165

Board press with METAL JACK shirt
5" 1*170 / 4" 1*190 / 4" 1*210 / 2" 1*230 / 4" 1*250

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL ACE briefs, belt and new METAL IPF approved knee sleeves.
1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*292,5 / 1*312,5

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

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 5*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*210 / 2*220 / 2*230 / 2*240 / 2*250 / 2*260 / 2*270

Pull ups 3*10
Lat pulls 1*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 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

Bench

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160

Board press with METAL JACK shirt
5" 1*160 / 4" 1*180 / 2" 1*200 / 4" 1*220 / 4" 1*240

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Tate press 2*20
Biceps curl machine 4*10
Triceps exercises with bands 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL PRO briefs, belt and new METAL IPF approved knee sleeves.
1*172,5 / 1*202,5 / 1*232,5 / 1*262,5 / 1*282,5 / 1*302,5

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

Speed bench with 40 kilos chains, medium grip
2*5*27,5 / 5*57,5 / 5*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*210 / 2*2*220 / 2*2*230 / 2*2*240 / 2*2*250

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