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

4x10x2x17,5 db ohp 4x10x2x2x7,5kg RFESS 4x10x50cm feet elevated pu 4x10x2x80lbs cable barbell row 4x10x2x15kg hammer curl #gym

4x10x2x25kg db bench press 4x10x80lbs leg curl 10-8-6-4-2x pull ups 4x10x air squats 4x10x70lbs biceps rope curl 4x10x80lbs triceps rope pulldown #gym

4x10x2x17,5kg seated db ohp 4x10x50kg seated leg extension 10-8-6-4-2x pull up 4x10x2x80? cable barbell row 4x2x10x15? cable shoulder side raises #gym

3x5x80kg bench press 10-8-6-4-2x pull up 3x10x RFESS 4x15x feet elevated push ups 3x2x10x10kg cable side raise #gym