4x8x80kg bench press 4x8x50kg paused bench press 4x10x hanging dips #gym

5x5x80kg bench press 5x5x60kg speed bench press 3x6x80kg wide bench press 3x20x30cm feet elevated push ups 3x12x2x14kg cable fly #gym

4x8x80kg bench press+ 4x8x60kg incline bench press+ 4x8x dips 4x10x16kg db flys+ 4x10x16kg hammer curls 4x10x30kg cable curls #gym

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

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

5x5x90kg bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 5x60kg incline bench press 4x70kg incline bench press 3x75kg incline bench press 2x80kg incline bench press 1x90kg incline bench press 3x20x60cm feet elevated push up 3x10x ab wheel rollout knees 1x ab wheel rollout feet #gym

4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym

3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym

4x8x80kg bench press 5x5x50kg speed bench press 3x6x80kg wide bench press 5x5x50kg ohp 3x12x9kg cable side raise #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 bech press 5x5x60kg speed bench press 3x8x70kg wide bench press 3x12x23kg cable fly 4x10x dips #gym

5x5x80kg bench press 5x5x pull ups 3x6x80kg wide bench press 3x12x60kg seated row #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

12x60/70/80kg bench press 3x12x60kg leg extension 3x10x wide grip pull up 3x12x dips 3x12x35kg ez bar curls #gym

3x5x80kg bench press 10-8-6-4-2x pull up 3x10x RFESS 4x15x feet elevated push ups 3x2x10x10kg cable side raise #gym

4x10x60kg 3 sec pause bench press 10-8-6-4-2x pull ups 4x5x60kg speed bench press 4x10x60kg barbell row 4x10x hyper extension #gym

5x5x80kg pause bench 5x5x60kg speed bench 3x8x80kg wide bench 3x8x wide grip pull up #gym

5x5x90kg paused bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x59kg seated row 3x12x18kg cable fly #gym

5x5x85kg paused bench press 5x5x60kg speed bench press 3x6x85kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row 3x12x15kg cable fly #gym