Training

Legs
Squat 3x12x60kg & 3x8x70kg
Leg press 3x12x50kg gore 25kg dolje
Hack squat 3x15x20kg
Lunges
Extension 3x12x35lb
Romanian deadlift 3x12x60kg
Lying hamstring curl 3x12x12kg
Seated hamstring curl 3x15x45lb

Arms
Barbell cheat curls 4x8x30kg
Bicep concentration curls 4x8x7.5kg
Incline dumbbell curls 4x8x7.5kg
Hammer curls 4x10x7.5kg
Close-grip bench press 4x10x30kg
Tricep Pushdowns
One hand
Two hand 3x8x15kg
Skullcrushers
One hand
Two hand 3x8x22kg

Machine 3x15x15lb
Shoulders/traps
Military press 3x8x40kg
Seated dumbbell press 4x10x15kg
Arnold press 3x12x12,5kg
Dumbbell shrugs 4x15x17.5kg
Lateral raise 5x10x5kg
Full Lateral raises 3x12x5kg
Seated machine press

Rear delt raises

Rear delt machine 3x12x25lb
Facepulls
Barbell Shrugs
Dumbbell
Barbell
Back/biceps
Deadlift
-Sumo 3x6x110kg
-Conventional 3x5x110kg
T-bar row 3x8x60kg
Barbell row
One-arm dumbbell row 4x12x12,5kg
Seated row 3x12x35kg
Pullups
-Wide 3x6@80kg
-Medium 3x6@80kg
-Narrow
Lat pulldowns
- Wide bar 3x12x35kg
- V-bar 3x12x30kg
Stading lat pullovers 3x10x15kg
Plate curls 3x12x15kg
Preacher curls 3x10x25lb
Low pulley curl 4x10x10kg
Alternating dumbbell curl

Chest/triceps
Bench press 3x10x60kg
Incline Press
Dumbbell
Barbell 3x8x40kg
Flyes 3x12x7,5kg
Pec Deck 3x12x55lb
Hammer incline 3x12x6nivo
Hammer decline 3x15x25lb
Dips 3x10
Cable crossover
Tricep extensions one hand 3x12x10kg
Skullcrushers one hand 4x6x7.5kg 3x15x5kg

Calves/abs
Hack squat calf raises 4x15x30kg
Seated calf raises 3x12x30kg
Hanging leg raises 4x10
Crunches
-Normal 3x25
-Side 3x25
-Side alternate 3x25
Machine crunch 3x20x100lb
Lying leg raises 3x8
Hangin side crunch