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gym
4x15x2x8kg db goblet squat
3x15x2x16kg db RFESS
3x12x2x8kg db side raise
4x15x feet elevated push ups
4x15x lying leg raises
3x1 minute plank
#gym
4x10x60kg bench press
10-10-10-8x pull up
4x10x60kg lying row
3x12x59kg face pulls
3x10x ab wheel rollout
#gym
4x10x2x30kg db bench press
4x10x2x10kg db lat raise
4x10x2x20kg db ohp
4x10x85kg leg extension
4x10x ab wheel rollout
#gym
4x10x75kg leg extension
2x10x59kg seated row
2x10x59kg lat pul
4x10x65kg lying leg curl
4x10x pull up
4x10x2x20kg db ohp
#gym
3x15x hyper extension
4x8x pull up
4x8x59kg seated row
4x8x49kg rope cable pulldown
4x8x39kg rope biceps curl
#gym
50-75-100-100kg x 10 leg extension
4x10x50kg leg extension
12-10-8-6-4-2x pull up
3x8x50kg ohp
4x10x50kg barbell row
#gym
3x15x16kg goblet squat
3x10x16kg RFESS
4x15x push ups
3x10x8kg renegade rows
3x12x8kg side raises
75-60-60 sec plank
3x15x leg raise
#gym
3x15x16kg goblet squat
3x10x16kg RFESS
3x15x push ups
3x10x8kg renegade rows
3x12x8kg side raises
60-45-45 sec plank
3x15x leg raise
#gym
4x8x20kg seated db ohp
4x10x10kg seated db side raise
3x12x24kg incline db press
4x12x12kg lying db flys
10-8-6-4-2x pull up
4x15x push ups
#gym
4x8x45kg romanian deadlift
4x8x45kg lying barbell curl
4x8x pull ups
4x8x59kg seated cable row
4x8x16kg hyper extension
4x8x51kg cable curl
4x8x45kg cable pulldown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
3x8x80kg wide bench press
10-8-6-4-2x wide pull up
5x5x50kg ohp
4x10x75kg leg extension
#gym
5x5x80kg bench press
5x5x50kg speed bench press
3x6x80kg wide bench press
10-8-6-4-2x pull ups
4x10x80kg leg extension
4x10x ab wheel rollout
#gym
4x10x70kg bo
4x10x70kg barbell row
4x10x85kg leg extension
15-10-10x pull ups
3x15x hyper extension
#gym
5x12x65kg leg extension
5x12x59kg seated cable row
5x12x60cm feet elevated push ups
5x12x18kg cable triceps pulldown
5x12x41kg cable biceps curls
#gym
4x10x60kg 3 sec pause bench press
10-8-6-4-2x pull ups
4x5x60kg speed bench press
4x10x60kg barbell row
4x10x hyper extension
#gym
reach arbitrary goal of 100 workouts / year #gym
4x6x50kg ohp
10-8-6-4-2 pull up
4x15x60cm feet elevated push ups
4x10x60kg leg extension
4x10x60kg lying leg curl
4x2x10x18kg hammer curls
#gym
10-8-6-4-2x pull up
4x10x2x20kg seated db ohp
4x10x65kg leg extension
4x10x45kg cable rope curl
4x10x55kg cable rope pulldown
4x10x ab wheel rollout
#gym
4x10x56kg machine ohp
4x10x hyper extension
4x10x56kg leg extension
4x10x66kg machine lat pul
4x10x35kg ez barbell curl
#gym
4x10x50kg machine chest press
10-8-6-4-2x pull up
4x10x60kg leg extension
4x10x ab wheel rollout
4x10x70kg towel cable pulldown
4x2x15kg hammer curl
#gym
