Welcome to training level three for men. The program consists of exercises for both upper and lower body, however with a greater focus on exercises for the upper body.
At this level, it is time to start increasing the load on the exercises. Aim to increase the load on the exercises every training week, even if it is not more than half a kilo a week. Pay attention to maintaining good technique when increasing the load on the exercises. If you are not able to maintain a correct movement pattern, or lose your posture during the exercises, then you have probably put on too much weight. Find the balance where you lift heavy enough but still manage to keep the posture through the exercises.