1st workout (chest&back)

You should do super sets! For example with exercise 1: A+B without stops it is 1 repeat. Then 1
minute rest and again. Total: 3 repeats, etc.

1. A).Twist on an incline bench (3*12-20)

Or:
Twisting (sitting) with the upper block

Twisting in the simulator

Twisting on the floor (legs up)

 B). The rise of the legs in the palm (3*12-20)

Or:
The rise of the legs lying down on the floor

The rise of the legs on the crossbar in the vise

The rise of the legs on an incline bench

2. A). Deadlift Classic (5*8-12)

Or:
Deadlifts with dumbbells

Deadlift Sumo

B). The slopes with a barbell (standing) (5*10-15)

3. A). Bench press (4*8-12)

Or:
Bench press angled up

Press of dumbbells horizontally

B). Stains with dumbbells lying down horizontally (4*12-15)

Or:
Reduction of hands in the simulator "butterfly"
Stains with dumbbells lying down angled up

Reduction of the hand with the upper block in the crossover

4. A). Bent-over barbell row with reverse grip (4*8-15)

Or:
Rod dumbbells on slant
Traction one dumbbell on slant

B). Traction behind your head from the upper unit (4*10-15)

Or:
Wide grip pull-ups (behind head)

Cardio training after 10 minutes (puls 140-160)