Week 1-3 Monday (Legs) Rowing or jogging (depends on weather) 10km Squats with barbell 3x18-16-14 Leg Press

3x16-14-12 Deadlift 2x10-8-6 Calves standing 2x10-8-6 Calves sitting 2x10-8-6 Tuesday (Arms, core) Biceps standing with barbell 3x18-16-14 Biceps standing with dumbbells 3x18-16-14 Biceps with ground rope 2x18-16-14 Dips 3x25 Triceps with ground rope 2x18-16-14 French press 3x16-14-12 Tricep raises 3x18-16-14 forearm with barbell 2x16-14-12 forearm with dumbbells 2x16-14-12 leg raises with weight 2x12-15 sit-ups 3x30 Wednesday (Delta, traps) Rowing or jogging (depends on weather) 10km Shoulder press with dumbbells 3x18-16-14 Shoulder press with barbell 3x18-16-14 Barbell shrug 2x16-14-12 Dumbbells shrug 2x16-14-12 Barbell upright row 3x18-16-14 Thursday (Back) Muscle ups 2x5-4 Pull ups with weight 2x10-8 Bench row 3x18-16-14 Deadlift 2x10-8-6 Back extension with barbell 2x10-8-6 Friday (Chest) Benchpress 3x16-14-12 Dumbbell press 3x16-14-12 Pushups 4x35-45-50-MAX Dumbbell flyes 3x16-14-12 Dips 3x25 Cable crossover 3x16-14-12