Full body

 

Training 1

Oefening                                            sets       reps

Squats                                                 4             8

Bench Press                                       4             8

Pull Ups                                              4             8

Military Press                                    4             8

Barbell Curls                                     4             8

Crunch                                               4             max

 

Training 2

Oefening                                           sets       reps

Deadlift                                             5             5

Bent Over Rows                               5             5

Dumbbell Incline Bench Press     5             5

Lateral Raises                                  5             5

Dumbbell Tricep Extensions        5             5

Hammer Curl                                  5             5

 

Training 3

Oefening                                           sets       reps

Lunges                                                3             12

Dips                                                     3             12

Chin ups                                             3             12

Barbell Schoulder Press                   3             12

Seated Calf Raises                             3             12

Decline Oblique Crunch                  3             max