5x5x40/50/60/60/60kg ohp 4x10x lying horiz barbell pull up 4x8x32kg cable front raise 4x8x50kg kneeled cable pull 3x12x36kg cable triceps pulldown 3x12x32kg cable biceps curl #gym

4x10x25 single leg ext 4x10x25 single leg curl 4x10x standing single calf ext 4x20x50kg barbell window wipers #gym

4x8x80kg bench press+ 4x8x60kg incline bench press+ 4x8x dips 4x10x16kg db flys+ 4x10x16kg hammer curls 4x10x30kg cable curls #gym

4x10x25kg single leg ext 4x10x25kg single leg curl 4x10x single leg calf raise 4x10x ab roll out #gym

4x6x wide grip pull ups 4x8x hanging leg raise 4x8x horizontal hanging barbell pull 4x10x lying leg raise 5x10x pvc bar shoulder stretch #gym

bench press 4x8x80kg++ incline bench press 4x8x50kg++ db flys 4x10x16kg++ ez bar biceps curls 35kg+ alt hammer curls 3x12x12kg+ ab wheel rollout 4x10 #gym

5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x hanging leg raise= 1x12x50kg pendlay row= #gym

5x5x110kg dl+ 4x8x50kg ohp + 3x10 wide grip pu + 3x14x hanging ab crunch + #gym

5x5x100kg dl++ 4x6x60kg front squat = 4x8x20kg seated db ohp ++ 3x10 wide grip pu = 3x14x hanging leg raise = 3x12x50kg pendlay row = #gym

5x5x90kg deadlift++ 4x6x60kg front squat= 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x50kg pendlay row+ #gym

3x8 wide grip pull up 4x12x? shoulder press 3x10x35kg seated ez bar curls 3x10x dips 3x12x? cable pull down 3x10x leg raise horizontal #gym

5x5x100kg dl= 3x10x wide grip pu+ 3x8x hanging leg raise+ 3x8x50kg ohp= 3x12x50kg pendlay row #gym

3x10x49kg lat pulldown 3x12x42kg seated cable row 3x8x49kg shoulder press 3x12x35kg leg extension 3x12x decline ab crunch #gym

5x5x110kg deadlift++ 4x8x50kg ohp+ 3x8x pull up wide grip= 3x12x hanging leg raise+ 3x12x60kg pendlay row #gym

5x5x90kg deadlift++ 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x60kg pendlay row #gym

4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 3x12x55kg pendlay row+ 3x24x44kg walking lunges+ #gym

only 5x5x110kg dl= 4x6x55kg front squat because gym new closing hours 20:00???? #gym

plan gym sessions before holiday #gym

5x5x100kg deadlift++ 4x6x50kg front squat+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x10x hanging leg raise+ 3x12x50kg pendlay row+ 3x24x40kg walking lunges+ #gym

5x5x80kg deadlift++ 4x6x50kg front squat+ 4x8x45kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x45kg pendlay row+ 3x24x35kg walking lunges+ #gym