3x8x60kg low barbell squat 3x5x60kg high pause small stance barbell squat 3x8x80kg sumo deadlift 3x10x RFESS jumps 3x15x22kg one arm dumbbell row #gym

3x12x56kg lat pul 3x12x56kg chest press 3x12x42kg shoulder press 3x12x56kg leg ext 3x12x56kg leg curl #gym

3x12x55kg seated row 3x12x34kg incline db press 3x12x50kg lat pulldown 3x12x45kg triceps rope pulldown 3x12x40kg rope biceps curl #gym

3x12x dips 4x8x wide grip pull up 3x12x55kg leg extension 3x12x50kg leg curl 3x12x16kg hammer curl 3x12x50kg triceps rope pulldown #gym

3x12x55kg leg extension 3x12x50kg leg curl 3x12x75kg leg press 3x12x calf raise 3x12x hyper extension #gym

5x5x120kg deadlift 5x5x50kg ohp 12/12/10/10x wide grip pull up 3x12x50kg barbell row 3x25x push up #gym

set goals #gym

4x8x40kg ohp 4x8x wide grip pull up 3x12x horizontal lying row 3x12x50kg lex extension 3x12x14kg hammer curl 3x12x50kg cable pulldown #gym

climb table mountain #gym

bike on boulevard an do 3x10x pull ups #gym

4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym

hike lion’s head #gym

4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym

4x8x wide grip pull up 3x20kg push up 3x12x60kg leg extension 3x12x18kg db seated ohp 3x12x30kg biceps curl machine #gym

4x8x wide grip pull ups 3x20x push ups 3x24x15kg hammer curls 3x22kg triceps rope cable pulldown 3x12x18kg cable front extension #gym

12x24/26/28kg db press 3x12x18kg seated db ohp 3x24x14kg hammer curl 3x12x54kg cable pulldown 5x5x wide grip pull up #gym

5x5x90kg bench press 5x5x wide grip bench press 3x12x55kg leg extension 3x12x14kg hammer curl 3x12x45 rope cable pulldown #gym

4x12x60kg rdl 4x12x60kg bent over barbell row 4x6x50kg ohp 4x8x wide grip pull up 3x10x dips #gym

4x8x wide grip pull up 4x12x55kg leg extension 3x20x push ups 3x12x50kg rope cable pull down 3x12x45kg rope cable biceps curl #gym

buy essentials with black friday discount @ myprotein #gym