Friday:
glute/ham leg press
squats 120x1
leg curls
calfs
Saturday:
bench press
incline bench
trx bw pushups
cable upright row
trx bw triceps extension
trx bw curls
Sunday:
Meadows rows
Db rows
Curls
Monday:
glute/ham leg press
leg curls
quad leg press
calfs
Tuesday:
bench 90x1
cable upright row
swiss bar lying extension
trx bw extension
trx curls
preacher curls
Wednesday:
Meadows rows
Db rows
Cable upright rows
Db bent laterals
Swiss bar lying extension
Trx bw extension
Trx bw curls
Preacher curls
Thursday:
glute/ham leg press
quad leg press
calfs
Friday:
bench: 92,5x1
incline
blast straps bw pushups
blast straps extensions
blast straps curls
Saturday:
bb row
ez underhand row
swiss bar row
ez underhand row
bb press/cable upright rows
swiss bar lying extension
preacher curls
Sunday: off
Monday:
incline 80x3
bench
cable press/bench
swiss bar lying extension
blast straps extensions
blast straps curls
preacher ez curls wide and narrow
Tuesday:
bb row
ez row
bb press 50x5 55x5 60x3
laterals
ez lying ext
preacher curls
Wednesday:
leg press for glutes/hams
leg press for quads
calfs
Thursday:
bench
incline
cable press
lying extension
preacher curls
calfs
Friday:
bb row
ez row
bb press
meadows row
laterals
lying extension
curls
Saturday:
lying extension
lying extension with pullover
preacher curls
calfs
Sunday: gym off
I am finishing my training with a minimum of 5 minutes on the spinning bike and 5 to 10 minutes of sauna.
Extended rest to monday due to a nasty cold.
Tuesday:
press
chins
rows
triceps ext
curls
Wednesday:
bench
chins
triceps ext
curls
Thursday:
leg press
rows
calfs
Friday:
press
rows
triceps ext
curls
Saturday was gym off
Sunday:
bench
chins
rows
dips
cable presses
triceps extension
Monday:
leg press/ back raises
calfs