STRUCTURE
I structure my training over an entire year with heavy sets . At times, in the offseason, I try to relax by jogging in the fresh air or swimming in the sea . At the same time I try to get as much peace as possible. I also emphasize healthy and balanced nutrition, because I would like to remain in form during the offseason.

I cannot set up an exact plan here, since the movements change frequently. Furthermore, I change the training days and muscle groups after a certain period of time . Training is always with maximum intensity, yet I emphasize slow and precise form as this is more effective.

My rough training split for one training week is as follows:

(The calf and abdominal training occurs at least once in the first and/or second half-week )

Day 1 Back	Cable Close Grip Pulldown
	Barbell Row
	T-Bar Row
	Dumbbell Row
	Weighted Pull-up
	Hyperextension

Day 2 Legs (Part One)	Leg Curls
	Standing Leg Curls
	Barbell Lunge
	Barbell Stiff Leg Deadlifts

Day 3 Biceps	Cable Curl
	Concentration Curl
	Barbell Curl
	Dumbbell Preacher Curl
and triceps	Triceps Dip warm-up
	Cable Bent-over Triceps Extension
	Barbell Lying Triceps Extension
	Cable One Arm Pushdown
	Dumbbell Kickback & Dumbbell One Arm Triceps Extension (SuperSet)

Day 4	OFF

Day 5 Shoulder	Shoulder Press
	Cabel Lateral Raise
	Front Raise
	Behind Neck Press
	Shoulder Rotation

Day 6 Legs (Part two)	Leg Press
	Barbell Full Squat
	Lever Leg Extension

Day 7 breast	Incline Bench Press
	Cable Standing Fly
	Dumbbell Fly

Day 8	OFF

Day 9 Calfs and Abdominals	Standing Leg Calf Raise min 8 sets
	Kneeling Cable Crunch
	Hanging Hip Raise