5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x hanging leg raise= 1x12x50kg pendlay row= #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

feet elevated push ups 3x12 dumbbell ohp 3x8x28kg cable lateral raise 3x12x14kg face pulls 3x12x68kg hand stand push ups 4x5 #life

3x8 wide grip pull up 4x12x? shoulder press 3x10x35kg seated ez bar curls 3x10x dips 3x12x? cable pull down 3x10x leg raise horizontal #gym

4x8x wide grip pull ups 3x20x push ups 3x24x15kg hammer curls 3x22kg triceps rope cable pulldown 3x12x18kg cable front extension #gym

4x6x wide grip pull ups 4x8x hanging leg raise 4x8x horizontal hanging barbell pull 4x10x lying leg raise 5x10x pvc bar shoulder stretch #gym

4x8x wide grip pull up 4x12x55kg leg extension 3x20x push ups 3x12x50kg rope cable pull down 3x12x45kg rope cable biceps curl #gym

v push-ups #glife

push-ups & stretching #social

push-ups & stretching #social

5x5x50 sumo barbell ohp 3x10 feet elevated push up 3x8x22kg seated db ohp 3x12x6,25 cable lat side raise 3x12x26,25 face pulls #gym

#gym Calisthenics Muscle up (1 hand) Officer’s muscle up Pull over Pull-ups: 10 Dips: 25