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Day 1! all weights in kilogramm. warm up sets in parentheses.

Shoulders:

 

Barbell Shoulder Press

(20x10, 30x10,) 40x7, 40x6, 40x6, 40x5

Barbell Upright Row

(30x10, 35x10,) 40x8, 40x6, 40x6, 40x6

Dumbbell Lateral Raise

(5x12,) 7,5x12, 7,5x12, 7,5x10, 7,5x10

Dumbbell Front Raise

11x14, 11x12, 11x10 (supersetted all sets with 7,5 dunmbbells)

 

Abs:

 

Vertical Leg-Hip Raise

BWx20, BWx20, BWx15, BWx15

Cruches

BWx18, BWx15, BWx9

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Day 2! only a light arm work out today cause my triceps wasn't completely recovered from my chest work out last week (haven't trainied for som time before that).

 

Biceps:

 

Barbell Curls

(20x10, 20x10,) 35x10, 40x4, 37,5x6, 37,5x5

Dumbbell Concentration Curls

12,5x10, 15x6, 15x7, 15x7

 

Triceps:

 

Triceps Dips

BWx10, BWx8 (figured out that this excercise does not work out for my triceps, will replace it next time)

Dumbbell Kickbacks

5x12, 7,5x12, 11x12, 11x12 (turned out as surprisingly easy, next time more weight)

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Day 3!

 

Legs:

 

Barbell Full Squats

(20x10,) 60x10, 70x6, 70x6, 70x5

Lever 45° Leg Press

(80x10,) 120x7, 120x6, 120x6, 120x6

Lever Lying Leg Curls

(42,5x10,) 57,5x7, 57,5x6, 57,5x6

Lever 45° Calf Press

(40x20, 80x25,) 100x20, 100x15, 100x15, 100x15

Lever Seated Calf Raise

57,5x12, 57,5x12, 57,5x12

 

Abs:

 

Vertical Leg-Hip Raise

BWx20, BWx20

Crunches

BWx20, BWx12, BWx12

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to be honest, i'm aiming for having calves at all. my legs are way too thin man.

 

Day 4!

 

Back:

 

Cable Rear Pulldown

(30x15, 60x10,) 70x6, 70x7, 70x6, 70x6

Cable Close Grip Pulldown

54x9, 58x7, 58x7, 58x6

Barbell Bent-over Row

(40x10, 60x11,) 70x4, 65x6, 65x7, 65x7

Lever Bent-over Row (Close Grip)

(40x12,) 50x8, 50x8, 50x7, 50x7

Weighted 45° Hyperextension

(BWx20,) 20x15, 20x15, 20x15

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i'm sorry, she won't come. :/

it would be too expensive, although they would fly for free. the costs for a place to sleep, rebooking the flight and stuff like that.. kinda sucks. i think she would have liked it to fly over there and to get to know you personally.

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FUCK! dude I feel so bad because I couldn't let them stay here. I just moved in and place is still chaos. That totally sucks. You guys have to come here together sometime soon. We can have one of those famous german threesomes or you and I could just work out while Vio cooks food for us

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Day 5! cable weights per side

 

Chest:

 

Barbell Bench Press

(20x20, 40x10,) 80x3, 75x6, 75x5, 75x5

Barbell Incline Bench Press

(50x10,) 60x6, 60x5, 60x4, 60x4

Cable Standing Fly

(23x10,) 27x6, 27x5, 27x4, 27x4

Dumbbell Fly

12,5x6, 12,5x5, 12,5x5

Dumbbell Pullover

22,5x10, 22,5x8, 22,5x8 (supersetted the last two sets with a 12,5 dumbbell)

 

Abs:

 

Leg-Raise

BWx25, BWx15

Crunches

BWx20, BWx15, BWx8

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Day 6!

 

Shoulders:

 

Barbell Shoulder Press

(20x15, 20x15,) 40x7, 40x6, 40x6, 40x6

Barbell Upright Row

(30x10,) 40x7, 40x6, 40x6, 40x6

Lying Dumbbell Lateral Raise

(5x12,) 7,5x10, 7,5x10, 7,5x10, 7,5x12

Dumbbell Front Raise

11x18, 11x12, 11x14 (supersetted all sets with 5kg dumbbells)

 

Abs:

 

Leg Raises

BWx25, BWx15, BWx15

Cruches

BWx20, BWx20

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Day 7! awesome pump today!

 

Arms:

 

Skull Crusher

(20x12, 20x10,) 25x10, 30x8, 30x7, 30x8

Dumbbell Kickbacks

7,5x12, 11x12, 11x10, 11x12

 

Barbell Curls

(30x8,) 35x8, 35x6, 35x6, 35x7

Dumbbell Concentration Curls

15x8, 15x6, 15x8

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Day 8!

 

Legs:

 

Barbell Full Squats

20x20, 40x10, 60x8, 70x6, 70x6, 70x6, 70x6

Lever 45° Leg Press

120x7, 120x7, 120x7, 120x7

Lever Lying Leg Curls

23x10, 57,5x7, 57,5x6, 57,5x6

Lever 45° Calf Press

80x20, 110x20, 110x15, 110x15, 110x15

Lever Seated Calf Raise

57,2x15, 57,2x15, 57,2x12, 59,7x12

 

Leg Raise

BWx23, BWx20, BWx15

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Day 9!

 

Back:

 

Cable Rear Pulldown

30x20, 40x20, 68x8, 68x7, 68x7, 68x7

Cable Close Grip Pulldown

68x8, 68x8, 68x7, 68x7

Barbell Bent-over Row

60x12, 65x9, 67,5x7, 67,5x7, 67,5x7

Lever Bent-over Row (Close Grip)

40x10, 55x8, 55x7, 55x6, 40x12

Weighted 45° Hyperextension

(BWx15,) 20x15, 20x15, 20x15

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Day 10!

 

Chest:

 

Barbell Bench Press

20x20, 40x10, 60x8, 75x5, 75x5, 75x5, 75x5, 75x5

Barbell Incline Bench Press

20x10, 50x8, 60x6, 60x6, 60x6, 60x6

Cable Standing Fly

14x15, 27x7, 27x6, 27x5, 27x4

Dumbbell Fly

11x9, 11x9, 11x8, 11x7

Dips

BWx8, BWx8

 

Abs:

 

Leg Raises:

BWx25, BWx15, BWx15

Crunches:

BWx20, BWx15, BWx12

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