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5x5x85kg paused bench press
5x5x60kg speed bench press
3x6x85kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
3x12x15kg cable fly
#gym
4x5x80kg paused bench press
5x4x60kg speed bench press
3x6x80kg wide grip bench press
3x10x24 inclinde db press
3x15x30kg chest supported vertical row
3x12x15kg cable fly
#gym
5x5x80kg paused bench press
5x5x50kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
#gym
3x12x34kg incline db press
3x12x59kg seated cable row
3x12x60kg leg extension
3x12x14kg db hammer curls
3x12x dips
4x5x wide grip pull up
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
3x15x28kg db bench press
3x12x24kg incline db press
3x12x12kg db fly
3x12x59kg seated cable row
3x12x39kg rope biceps curl
3x12x45kg rope triceps pulldown
#gym
3x12x64kg incline bp
3x12x35kg barbell preacher curl
3x12x40kg front squat
3x12x45kg seated cable row
3x12x54kg triceps cable dip
#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
4x10x10kg hyper extension+
4x10x30kg t-bar row+
4x8x70kg rom dl+
3x8x37,5kg lying leg curl=
3x15x50kg lat pulldown+
3x15x50kg seated cable row+
#life
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
4x8x60kg lat pulldown
5x5x40kg smith machine incline press
3x12x60kg seated cable row
4x12x18kg db flys
3x12x30kg triceps cable pulldown
4x10x18kg biceps hammer curl
#life
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
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
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
3x12x30kg incline db press
3x12x50kg leg extension
3x12x59kg lat pull
3x12x45kg cable rope triceps pulldown
3x12x36kg cable biceps curl
#gym
4x8x80kg bench press
4x8x pull up
4x8x60kg leg extension
4x8x18kg seated db ohp
3x12x32kg cable biceps curl
3x12x54kg triceps cable pushdown
#gym
3x12x26kg incline db press
3x12x52kg lat pulldown
3x12x64kg cable triceps pulldown
3x12x16kg hammer curl
3x12x45kg leg extension
#gym
3x10x30kg db incline press
4x15x push ups
3x10x14kg cable side raise
4x10x23kg cable flys
4x10x wheel rollout
#life
3x12x24kg incline db press
3x12x16kg hammer curl
3x12x55kg squat
3x12x47,3kg lat pulldown
3x12x36kg cable triceps pulldown
#gym
