[calle]

The routine:

1a:
Widegrip-dips 1x15rp
Militarypress 1x15rp
Lying triceps extension 1x20rp
Machine-pulldowns 1x20rp
Deadlift 1x3, 1x8

2a:
Dumbellcurls 1x20rp
Hammercurls 1x12
Calves i legpress 1x10 , 15 sec stretch between reps
Sumo-legpress 1x6
Legpress 1x4x 1x20

1b:
Incline dumbellpress 1x8
Seated dumbellpress 1x8
Dips 1x20rp
Pulldowns 1x20rp
Seated cablerows 1x15rp

2b:
Scottcurl 1x20rp
Forearmcurl 1x15
Standing calfraise 1x10, 15 sec stretch between reps
Smithmachine squats 1x6, 1x20
Stifflegged deadlifts 1x8

1c:
Incline benchpress in Smith 1x15rp
Behind the neck press in Smith 1x15rp
Closegrip benchpress in Smith 1x15rp
Rack-pullups 1x20rp
Upperback machine 1x15rp

2c:
Barbellcurls 1x20rp
Reverse barbellcurls 1x15
Seated calfraise 1x15, 15 sec stretch between reps
Seated legcurls 1x20rp
Technogym-legpress 1x10, 1x30

I will try to do three workout per week and I will try to make it on monday, wednesday and friday.
I do the pec/delt/triceps stretches after triceps, all back stretches after the last back excersise, biceps stretch after forearms, calves during calfwork and ham/quad/glute stretching after the last thigh excersise.