4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #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

4x10x25kg single leg ext 4x10x25kg single leg curl 4x10x single leg calf raise 4x10x ab roll out #gym

5x4x90kg bp= 4x5x65kg speed bp+ 3x8x80kg wide bp+ 3x10x28kg incline db press= 3x12x18kg db flys+ 3x15x52kg seated cable row= #life

4x8x80kg bench press 4x8x pull up 4x8x60kg leg extension 4x8x18kg seated db ohp 3x12x32kg cable biceps curl 3x12x54kg triceps cable pushdown #gym

3x12x70kg incline bp 3x12x14kg db preacher curl 3x12x50kg leg extension 3x12x59kg seated cable row 3x12x64kg cable triceps pulldown #gym

5x4x95kg bp= 4x5x70kg speed bp= 3x8x80kg wide bp+ 3x10x26kg incline db press+ 3x12x20kg db flys+ 3x15x52kg seated cable row+ #life

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

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

4x10x2x17,5 db ohp 4x10x2x2x7,5kg RFESS 4x10x50cm feet elevated pu 4x10x2x80lbs cable barbell row 4x10x2x15kg hammer curl #gym

4x12x40kg leg ext 4x12x50kg lying leg curl 4x12x one leg standing calf raise 4x12x59kg seated cable row 4x12x20kg hyper extension #gym

4x10x2x17,5kg seated db ohp 4x10x50kg seated leg extension 10-8-6-4-2x pull up 4x10x2x80? cable barbell row 4x2x10x15? cable shoulder side raises #gym

10-8-6-4-2x pull up 4x10x62kg seated row 3x12x ab wheel rollout 3x12x36kg rope pulldown 3x12x36kg rope biceps curl 3x12x8kg hyper extension #gym

4x8x60kg lat pulldown 5x5x40kg smith machine incline press 3x12x60kg seated cable row 4x12x18kg db flys 3x12x30kg triceps cable pulldown 4x10x18kg biceps hammer curl #life

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

3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym

3x12x65kg incline bp 3x12x12kg db preacher curl 3x12x45kg front squat 3x12x52kg seated cable row 3x12x59kg cable triceps pulldown #gym

3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x60kg leg extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl #gym

5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym