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day 5: biceps and triceps ex1: french press 2 x 15 / 4 x 10-12 ex2 curl barbell W 4 x 10-12 with heavy weight ex3: triceps rope cables behind the head 4 x 10-12 ex4: scott bench biceps 4 x 10-12 ex5: triceps cable rope 4 x 10-12 rope ex6: alternating dumbbell curls 4 x failure

day4: shoulders ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12 ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase ex3: dumbbell lateral raises 4 x 10-12 ex4: upright row 3 x failure ex5: front deltoid rope cables /4 x 10-12 ex6: rear delts with reverse fly 4 x 15

day 3: legs day ex1: free squat (no machine) 2 x 15 / 4 x 10-12 ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment ex4: Bulgarian 3 x 10 per leg ex5: legs extension 3 x failure ex6: hamstring machine lying down 4 x 10-12 ex7...

day 2: back ex1: lifting own weight with prone grip 3 x failure ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets ex4: supine grip row 4 x 10-12 / 1 x 15 ex5: 4 x 10-12 rowing machine ex6: 4 x 10-12 triangle...

NEW TRAINING Day 1: chest - shoulders ex1: flat bench dumbbell push 2 x 15 (warm-up) / 4 x 10-12 ex2: smith machine 35 degrees 1 x 15 / 2 10-12 / 2 x 8-10 with weight increase ex3: chest press machine 3 x 10-12 / 1 x 4+4+4 10'' rest with heavy weight ex4: cable crossover at shoulder height 3 x...

diaphragm, a real delight and other meat to cook on the grill

breakfast

eat eggs and push weights