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4x8x20kg dumbbell seated ohp4x10x11,3kg cable side raise4x20x15cm feet elevated push up4x10x36kg cable biceps curl 4x12x50kg cable triceps pushdown 
#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
5x5x60kg ohp
4x15x push ups
4x10x23kg cable front raise
3x12x32kg cable push down
3x12x32kg cable biceps curl
3x12x hyper extension
#gym
Ohp
5x50kg
4x55kg
3x60kg
2x65kg
1x70kg
1x72kg
1x74kg
3x20x feet 40cm elevated push up
3x10x20kg seated db ohp
3x15x9kg cable one arm side raise
#gym
4x8x20kg seated dumbbell ohp
3x12x11kg cable side raise
3x12x25kg cable front raise
3x12x45kg cable triceps dips
3x10x14kg dumbbell hammer curl
3x10x7kg seated dumbbell side raise
3x10x14kg dumbbell hammer curl
#gym
4x8x40kg ohp
4x8x wide grip pull up
3x12x horizontal lying row
3x12x50kg lex extension
3x12x14kg hammer curl
3x12x50kg cable pulldown
#gym
4x8x80kg bench press
4x8x pull up
4x8x60kg leg extension
4x8x18kg seated db ohp
3x12x32kg cable biceps curl
3x12x54kg triceps cable pushdown
#gym
4x15x50cm feet elevated push up
4x25x lying str8 leg raise
3x12x36kg cable curl
3x12x45kg cable dip
3x12x single standing calf raise
#gym
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#gym
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x16kg
cable lateral raise 3x12x9kg
face pulls 3x12x31kg 
#life
5x5x50 sumo barbell ohp
3x10 feet elevated push up
3x8x22kg seated db ohp
3x12x6,25 cable lat side raise
3x12x26,25 face pulls
#gym
5x5x50kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x50kg face pulls
3x8x20kg db ohp
#gym
4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x18kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x36kg #life
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x22kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x41kg #life
5x5x55kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x54kg face pulls
3x8x18kg standing db ohp
#gym
feet elevated push ups 3x12
dumbbell ohp 3x8x28kg
cable lateral raise 3x12x14kg
face pulls 3x12x68kg
hand stand push ups 4x5 #life
sumo ohp 5x5x55kg
feet elevated push ups 3x15
dumbbell ohp 3x7x26kg
cable lateral raise 3x12x14kg
face pulls 3x12x68kg #life
4x8x45kg ohp
4x8x pull up
3x10x59kg seated cable row
3x12x20kg cable rope pulldown
4x8x59kg leg extension
#gym
sumo ohp 5x5x55kg
feet elevated push ups 3x10
dumbbell ohp 3x8x24kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x59kg #life