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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
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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
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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
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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
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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
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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
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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
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5x5x50kg ohp+ 3x10x20kg seated db press= 3x10x35kg ez bar biceps curls+ 3x10x10kg db side raise seated= 3x10x35kg triceps extension+ 3x10x16kg alternating hammer curls= 3x10x50kg rope pulls+ #life
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5x5x50kg ohp, 3x10x22kg db shoulder press, 3x10x35kg barbell curl, 3x10x10kg side db raise, 3x10x35kg ez bar triceps ext, 3x10x18kg alt hammer curl, 3x10x50kg rope pulldown #life
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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
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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
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5x5x50kg ohp 3x10x20kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x50kg rope pulls #life
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5x5x50kg ohp+ 3x10x20kg seated db press+ 3x10x40kg ez bar biceps curls 3x10x10kg db side raise seated= 3x10x40kg triceps extension+ 3x10x16kg alternating hammer curls= 3x10x54kg rope pulls+ #life
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5x5x50kg ohp 3x10x30kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x52kg rope pulls #life
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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
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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
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A1 incline bench press 5x8x55kg++ A2 pull up wide grip 5x7= B1 dumbbell press 4x10x28kg++ B2 dumbbell row 4x10x32kg+ C1 cable crossover 3x12x27kg+ C2 lean-back pull down 3x12x59kg= #life
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ohp 5x5x50kg / db press 3x10x22kg + barbell curls 3x10x35kg / lat db raise 3x10x10kg + ez triceps extention 3x10x35kg / alternating hammer curl 3x10x18 + rope pull 3x10x50kg #life
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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
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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
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