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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
3x12x70kg incline bp
3x12x14kg db preacher curl
3x12x50kg leg extension
3x12x59kg seated cable row
3x12x64kg cable triceps pulldown
#gym
5x5x90kg paused bench press
5x5x65kg speed bench press
3x6x90kg wide grip bench press
3x10x30 incline db press
3x8x wide grip pull up
3x12x push ups
#gym
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl 
#life
3x15x28kg db bench press
3x12x24kg incline db press
3x12x12kg db fly
3x12x59kg seated cable row
3x12x39kg rope biceps curl
3x12x45kg rope triceps pulldown
#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
4x8x60kg lat pulldown
5x5x40kg smith machine incline press
3x12x60kg seated cable row
4x12x18kg db flys
3x12x30kg triceps cable pulldown
4x10x18kg biceps hammer curl
#life
3x12x65kg incline bp
3x12x12kg db preacher curl
3x12x45kg front squat
3x12x52kg seated cable row
3x12x59kg cable triceps pulldown
#gym
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl #life
5x5x85kg paused bench press5x5x60kg speed bench press3x6x80kg wide grip bench press3x10x28kg incline db press3x15x59kg seated row3x12x18kg cable fly3x12x18kg cable triceps rope pulldown3x12x16kg alternating hammer curl#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
3x6x80kg wide bench press
3x20x30cm feet elevated push ups
3x12x2x14kg cable fly
#gym
5x5x80kg bech press
5x5x60kg speed bench press
3x8x70kg wide bench press
3x12x23kg cable fly
4x10x dips
#gym
4x8x80kg bench press
5x5x50kg speed bench press
3x6x80kg wide bench press
5x5x50kg ohp
3x12x9kg cable side raise
#gym
3x12x34kg incline db press
3x12x59kg seated cable row
3x12x60kg leg extension
3x12x14kg db hammer curls
3x12x dips
4x5x wide grip pull up
#gym
4x8x50lbs chest press machine
4x10x35lbs back extension
4x10x35lbs biceps db curl
4x10x40lbs db shoulder press
4x12x20lbs cable flys
#life
5x5x80kg bp
3x8x70kg wide bp
5x5x60kg speed bp
3x8x60kg incline bp
20/15/10x feet elevated push up
4x10x ab wheel rollout knees
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life