21.1. one of good training...:)
30min orbitrack

Chest
Benchpress
60kg/132lbs x 10
60kg/132lbs x 10
80kg/176lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 4
110kg/242.5lbs 1 + 1with help
110kg/242.5lbs x 2
80kg/176lbs x 5
60kg/132lbs x 10
40kg/88lbs x 30

Dumbell Incline Press
30kg/66lbs x 10
35kg/77lbs x 7
40kg/88lbs x 2 + 30kg/66lbs x 4

Dumbbell Incline Flyes
2 x 20kg/44lbs x 10
2 x 22kg/48.5lbs x 8
35kg/77lbs x 6

Legs
Lying Legs Extension 5 x 10 -15

Leg Extension 4 x 10

Leg Press
250kg/551lbs x 10
280kg/617.3lbs x 10
310kg/683.4lbs x 10
350kg/771.6lbs x 10

Squat
60kg/132lbs x 10
80kg/176lbs x 8
100kg/220lb x 6
120kg/264.5lbs x 6
140kg/308.6lbs x 4

+ ABS + Calf Raise

19.1.
morning:
40min run
20min orbitrack

afternoon :
60min dancing
30min tradeclimber