A 5x8x50kg ohp B1 3x10x18kg seated db press+ B2 3x10x35kg ez bar biceps curls+ C1 3x10x8kg db side raise seated+ C2 3x10x35kg ez bar skull crusher+ D1 3x10x54kg triceps push down+ D2x10x18kg alternating hammer curls+ #gym

A1 5x8x55kg+ front squat A2 5x8x85kg+ romanian deadlift B1 4x10x50kg+ leg curl B2 4x10x60kg+ leg press C 3x24x2x18kg+ dumbbell walking lunges #gym

A 5x8x50kg ohp B1 3x10x16kg seated db press+ B2 3x10x30kg ez bar biceps curls+ C1 3x10x7kg db side raise seated+ C2 3x10x30kg ez bar skull crusher+ D1 3x10x50kg triceps push down+ D2x10x16kg alternating hammer curls+ #gym

A1 5x8x50kg front squat+ A2 5x8x80kg romanian deadlift+ B1 4x10x55kg leg curl+ B2 4x10x47kg trap bar machine squat+ C 3x24x2x16kg dumbbell walking lunges= #gym

4x8x20kg seated dumbbell ohp 3x12x11kg cable side raise 3x12x25kg cable front raise 3x12x45kg cable triceps dips 3x10x14kg dumbbell hammer curl 3x10x7kg seated dumbbell side raise 3x10x14kg dumbbell hammer curl #gym

5x5x80kg bench press 5x5x pull ups 3x6x80kg wide bench press 3x12x60kg seated row #gym

4x8x80kg bench press 5x5x50kg speed bench press 3x6x80kg wide bench press 5x5x50kg ohp 3x12x9kg cable side raise #gym

3x12x59kg cable seated row 3x12x59kg cable lat pul 3x12x22kg standing front pulldown 3x12x60kg leg extension 3x12x50kg lying leg curl #gym

4x8x80kg bench press 5x5x60kg speed bench 3x6x80kg wide bench press 5x5x50kg ohp 3x12x14kg db flys 3x12x18kg db ohp 3x12x40kg rope triceps pulldown 3x10x14kg db hammer curl #gym

5x5x70kg romanian deadlift 3x12x50kg barbell row 4x8x wide grip pull up 4x12x50kg lying barbell row 4x12x50kg face pulls #gym

5x5x80kg bech press 5x5x60kg speed bench press 3x8x70kg wide bench press 3x12x23kg cable fly 4x10x dips #gym

3x12x65kg seated cable row 5x5x small grip pull up 3x10x dips 3x12x60kg leg extension 3x12x calf raises 3x12x18kg seated db ohp #gym

3x15x60kg leg extension 3x12x50kg leg press 3x12x50kg lying leg curl 3x12x standing calf raises 3x12x hanging ring row 5x5x wide grip pull up #gym

3x8x50x front squat 3x8x45kg ohp 3x8x90kg deadlift 3x8x70kg bench press 3x8x50kg barbell row 3x8x wide grip pull up 3x10x hanging leg raise #gym

3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym

3x20x leg raise 3x10x hanging dips 3x8x wide grip pull up 4x12x52kg leg extension 3x12x50kg barbell row 3x10x vertical ring row #gym

do 30 mins mobility #gym

do 30 mins mobility #gym

4x8x80kg bench press 4x8x50kg paused bench press 4x10x hanging dips #gym

5x5x hanging dips 3x12x hanging leg raise 3x10x wide grip pull up 3x12x52kg leg extension 3x20x push ups 3x10x ring rows #gym