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4x6x50kg ohp
10-8-6-4-2 pull up
4x15x60cm feet elevated push ups
4x10x60kg leg extension
4x10x60kg lying leg curl
4x2x10x18kg hammer curls
#gym
5x5x50kg ohp
5x5x40kg seated ohp
4x15x push ups
#gym
5x5x90kg paused bench press
5x5x65kg speed bench press
3x6x90kg wide grip bench press
3x10x30 incline db press
3x8x wide grip pull up
3x12x push ups
#gym
paused bp 4x5x70
speed bp 5x4x50
paused wide bp 3x6x70
incline db press 3x10x22
cable row 3x15x45
cable fly 3x12x12 
#life
5x5x80kg pause bench
5x5x60kg speed bench
3x8x80kg wide bench
3x8x wide grip pull up
#gym
4x10x50kg machine chest press
10-8-6-4-2x pull up
4x10x60kg leg extension
4x10x ab wheel rollout
4x10x70kg towel cable pulldown
4x2x15kg hammer curl
#gym
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
paused bp 4x5x100
speed bp 5x4x80
paused wide bp 3x6x90
incline db press 3x10x34
cable row 3x15x66
db fly 3x12x22 #life
10-8-6-4-2x pull up
4x10x2x20kg seated db ohp
4x10x65kg leg extension
4x10x45kg cable rope curl
4x10x55kg cable rope pulldown
4x10x ab wheel rollout
#gym
paused bp 4x5x95
speed bp 5x4x75
paused wide bp 3x6x90
incline db press 3x10x32
cable row 3x15x61,3
db fly 3x12x22 #life
5x5x110kg deadlift
5x5x wide grip pull up
5x5x70kg romanian deadlift
4x10x50kg barbell row
4x10x ab wheel rollout
#gym
paused bp 4x5x85
speed bp 5x4x65
paused wide bp 3x6x85
incline db press 3x10x28
cable row 3x15x59
db fly 3x12x18 #life
paused bp 4x5x90
speed bp 5x4x70
paused wide bp 3x6x90
incline db press 3x10x30
cable row 3x15x59
db fly 3x12x20 #life
paused bp 4x5x90
speed bp 5x5x60
paused wide bp 3x6x80
incline db press 3x10x30
cable row 3x15x66
db fly 3x12x22 #life
5x5x60kg ohp
4x15x push ups
4x10x23kg cable front raise
3x12x32kg cable push down
3x12x32kg cable biceps curl
3x12x hyper extension
#gym
4x10x25kg single leg ext
4x10x25kg single leg curl
4x10x single leg calf raise
4x10x ab roll out
#gym
2x25x floor wipers 60kg
50x step up 50cm
2x25x push ups
2x25x deadlift 60kg
2x25x db clean and press 16kg
8-7-5-3-2x wide grip pull up #life
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
