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Johan's Training

Monday (Day 1)
Legs

Leg Extension
Squats
Leg Press
Hack Squats
Lunges
Calves
Sissy Squats
Standing Calves

Tuesday (Day 2)
Chest

Bench Press
Incline Dumbell Press
Dumbell Press
Pecks
Cross-over pulleys
Pull Over

Wednesday (Day 3)
Biceps/ Tricpes

Standing Barbell Curls
Preacher One Arm Curls
Standing Cable Curls
Hammer Curls
Press Downs
Reverse Tricep Curls
Kickbacks
Dips

Thursday (Day 4)
Back

Chin Ups
Lat Pull Down
Barbell Rows
45 Degrees Lat pull down
Bent over dumbells
Deadlifts
1 Arm Rowing Forearms

Friday (Day 5)
Quads, Hamstrings & Calves

Shoulders and Hammies