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A1 incline bench press 5x8x50kg++
A2 pull up wide grip 5x6+
B1 dumbbell press 4x10x24kg++
B2 dumbbell row 4x10x28kg++
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+ 
#life
A1 incline bench press 5x8x65kg+
A2 pull up wide grip 5x7+
B1 dumbbell press 4x10x30kg+
B2 dumbbell row 4x10x34kg+
C1 cable crossover 3x12x29kg+
C2 lean-back pull down 3x12x59kg= #life
A1 incline bench press 5x8x70kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x36kg+
B2 dumbbell row 4x10x38kg+
C1 cable crossover 3x12x36kg=
C2 lean-back pull down 3x12x68,3kg=
#gym
A1 incline bench press 5x8x60kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x32kg+
B2 dumbbell row 4x10x36kg=
C1 cable crossover 3x12x32kg=
C2 lean-back pull down 3x12x59kg= #life
A1 incline bench press 5x8x65kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x36kg=
B2 dumbbell row 4x10x36kg+
C1 cable crossover 3x12x36kg=
C2 lean-back pull down 3x12x66kg=
#gym
A1 incline bench press 5x8x65kg=
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x34kg+
B2 dumbbell row 4x10x36kg=
C1 cable crossover 3x12x32kg+
C2 lean-back pull down 3x12x59kg+
#life
A1 incline bench press 5x8x50kg+
A2 pull up wide grip 5x8
B1 bench press 4x10x70kg+
B2 barbell row 4x10x50kg+
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+
#gym
A ohp 5x5x50kg+
B1 seated dumbbell shoulder press 3x10x22kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x40kg=
D1 alternate hammer curl 3x10x18kg=
D2 rope pull down 3x10x50kg+ #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg=
B2 barbell curl 3x10x30kg+
C1 seated lateral raises 3x10x7kg++
C2 lying ez-bar triceps extension 3x10x30kg++
D1 alternate hammer curl 3x10x14kg++
D2 rope pull down 3x10x36kg++ #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x9kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x41kg+ #life
A ohp 5x5x50kg=
B1 seated dumbbell shoulder press 3x10x20kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x45kg+ #life
5x5x65kg incline bench press
5x5 wide grip pull up
5x5x80kg bench press
3x12x59 cable seated row
3x12x36kg rope pull down
3x12x36kg rope biceps curl #life
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
A 5x8x50kg ohp+
B1 3x10x20kg seated db press+
B2 3x10x35kg ez bar biceps curls+
C1 3x10x9kg db side raise seated+
C2 3x10x35kg ez bar skull crusher+
D1 3x10x59kg triceps push down+
D2x10x20kg alternating hammer curls=
#gym
bench press:
5x60kg
4x70kg
3x80kg
2x90kg
1x100kg
1x110kg
1x115kg
1x120kg
5x5x60kg speed bench press
3x6x90 wide grip bench press
3x10x2x30kg incline db press
3x12x50kg cable pulldown
#gym
A 5x8x50kg ohp+
B1 3x10x22kg seated db press=
B2 3x10x40kg ez bar biceps curls+
C1 3x10x10kg db side raise seated+
C2 3x10x40kg ez bar skull crusher+
D1 3x10x64kg triceps push down+
D2x10x20kg alternating hammer curls=
#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
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
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x hyper extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
2x25x push ups
#gym
