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3x8x60kg low barbell squat 3x5x60kg high pause small stance barbell squat 3x8x80kg sumo deadlift 3x10x RFESS jumps 3x15x22kg one arm dumbbell row #gym
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low bar squat 3x8x80kg small pause squat 3x10x70kg sumo deadlift 3x8x125kg RFESS jumps 3x10x16kg one arm db row 3x15x32kg #life
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x130kg RFESS jumps 3x10x18kg one arm db row 3x15x34kg #life
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x110kg RFESS jumps 3x10x10kg one arm db row 3x15x30kg #life
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low bar squat 3x8x70kg small pause squat 3x10x60kg sumo deadlift 3x8x110kg RFESS jumps 3x10x12kg one arm db row 3x15x28kg #life
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low bar squat 3x8x65kg high bar pause squat 3x10x55kg sumo deadlift 3x8x100kg RFESS jumps 3x10x10kg one arm db row 3x15x26kg #life
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low bar squat 3x8x60kghigh bar pause squat 3x10x50kgsumo deadlift 3x8x90kgRFESS jumps 3x10one arm db row 3x15x20kg #life
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3x8x50x front squat 3x8x45kg ohp 3x8x90kg deadlift 3x8x70kg bench press 3x8x50kg barbell row 3x8x wide grip pull up 3x10x hanging leg raise #gym
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one leg step up 3x10x40cm hyper extension 3x10x25kg single leg extension 3x10x25kg RFESS jumps 3x10x20kg barbell row 4x8x60kg triceps pulldown 3x15x32kg biceps rope pull 3x10x32kg #life
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3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym
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3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym
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3x15x50kg seated row 5x6x small grip pull up 3x12x50kg barbell row 3x15x70kg romanian deadlift 3x10x2x16kg db hammer curl #gym
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3x5x80kg bench press 10-8-6-4-2x pull up 3x10x RFESS 4x15x feet elevated push ups 3x2x10x10kg cable side raise #gym
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3x20x leg raise 3x10x hanging dips 3x8x wide grip pull up 4x12x52kg leg extension 3x12x50kg barbell row 3x10x vertical ring row #gym
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3x12x100kg deadlift 3x12x28kg incline db press 3x8 wide grip pull up 3x12x dips 3x12x35kg barbell curl #gym
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5x5x110kg dl 3x8x80kg rdl 3x8x50kg front squat 3x12x60kg lying leg curl #gym
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5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee raise #gym
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3x8x pull up 3x15x60kg bench press 4x8x55kg leg curl 3x15x30kg cable biceps curl 3x8x toes to bar #gym
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5x5x100kg dl++ 4x6x60kg front squat = 4x8x20kg seated db ohp ++ 3x10 wide grip pu = 3x14x hanging leg raise = 3x12x50kg pendlay row = #gym
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5x5x60kg squat 3x12x45kg leg ext 3x12x45kg lying leg curl 4x10x20kg hyper ext 5x10x lying leg raise #life
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