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3x12x60kg incline bp
3x12x12kg incline seated db curl
3x12x100kg leg pres
8/8/4x wide grip pull up
3x12x32kg lying cable nose breaker
#gym
3x12x80kg bench press
3x10x wide grip pull up
3x12x50kg lying leg curl
3x12x54kg triceps cable pulldown
3x12x16kg hammer curl
#gym
3x12x60kg leg ext
3x12x60kg lying leg curl
4x8x wide grip pull up
3x12x45 cable pulldown
3x12x41kg cable curls
#gym
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
3x12x83kg bench press
3x9x wide grip pull up
3x12x60 leg extension
3x12x47,3kg rope triceps pulldown
3x12x16kg hammer curl
#gym
5x5x50 sumo barbell ohp
3x10 feet elevated push up
3x8x22kg seated db ohp
3x12x6,25 cable lat side raise
3x12x26,25 face pulls
#gym
3x12x65kg incline bp
3x12x14kg incline seated db curl
3x12x100kg leg pres
8/8/8x wide grip pull up
3x12x36kg lying cable nose breaker
#gym
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
4x8x40kg ohp
4x8x wide grip pull up
3x12x horizontal lying row
3x12x50kg lex extension
3x12x14kg hammer curl
3x12x50kg cable pulldown
#gym
3x12x80kg bench press
3x9x wide grip pull up
3x12x50 leg extension
3x12x64kg cable triceps pulldown
3x12x34kg cable biceps curl
#gym
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
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
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
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
3x12x34kg incline db press
3x12x59kg seated cable row
3x12x60kg leg extension
3x12x14kg db hammer curls
3x12x dips
4x5x wide grip pull up
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
3x12x30kg incline db press
3x12x50kg leg extension
3x12x59kg lat pull
3x12x45kg cable rope triceps pulldown
3x12x36kg cable biceps curl
#gym
3x12x60kg lat pulldown
3x12x60kg seated row
5x5x40kg smith machine ohp
4x20x18kg alt hammer curl
#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