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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
3x12x100kg deadlift
3x12x28kg incline db press
3x8 wide grip pull up
3x12x dips
3x12x35kg barbell curl
#gym
5x5x50kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x50kg face pulls
3x8x20kg db ohp
#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
deadlift 3x5x120kg
romanian deadlift 3x8x80kg
pendlay rows 3x8x65kg
front squats 3x8x65kg
leg curl 3x12x60kg #life
5x5x100kg deadlift
3x8x70kg romanian deadlift
3x12x45 leg curls
3x8x75kg deficit deadlift
3x8x16kg kettlebell front squat
#gym
deadlift 3x5x130kg
romanian deadlift 3x8x100kg
pendlay rows 3x8x70kg
front squats 3x8x70kg
leg curl 3x12x65kg #life
deadlift 3x5x130kg
romanian deadlift 3x8x110kg
pendlay rows 3x8x65kg
front squats 3x8x70kg
leg curl 3x12x55kg #life
deadlift 3x5x110kg
romanian deadlift 3x8x90kg
pendlay rows 3x8x60kg
front squats 3x8x60kg
leg curl 3x12x40kg #life
3x15x60kg leg extension
3x12x50kg leg press
3x12x50kg lying leg curl
3x12x standing calf raises
3x12x hanging ring row
5x5x wide grip pull up
#gym
A1 5x8x50kg front squat+
A2 5x8x80kg romanian deadlift+
B1 4x10x55kg leg curl+
B2 4x10x47kg trap bar machine squat+
C 3x24x2x16kg dumbbell walking lunges=
#gym
3x15x50kg seated row
5x6x small grip pull up
3x12x50kg barbell row
3x15x70kg romanian deadlift
3x10x2x16kg db hammer curl
#gym
5x5x55kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x54kg face pulls
3x8x18kg standing db ohp
#gym
3x12x50kg leg extension
3x12x50kg lying leg curl
3x12x20kg hyper extension
3x12x34 incline db press
4x8x wide grip pull up
#gym
3x10x wide grip pull up
3x12x39kg leg extension
3x12x50kg narrow grip chest press
3x12x hanging leg raise
3x12x25kg rope triceps pulldown
3x12x30kg barbell biceps curl
3x12x15kg db seated ohp
#gym
5x5x40/50/60/60/60kg ohp
4x10x lying horiz barbell pull up
4x8x32kg cable front raise
4x8x50kg kneeled cable pull
3x12x36kg cable triceps pulldown
3x12x32kg cable biceps curl
#gym
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#gym
5x5x90kg romanian deadlift
4x8x60kg barbell rows
5x5x pull ups
3x12x hyper extension
3x12x ab wheel rollout #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
