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3x12x83kg bench press
3x9x wide grip pull up
3x12x60 leg extension
3x12x47,3kg rope triceps pulldown
3x12x16kg hammer curl
#gym
12x24/26/28kg db press
3x12x18kg seated db ohp
3x24x14kg hammer curl
3x12x54kg cable pulldown
5x5x wide grip pull up
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl 
#life
5x12x65kg leg extension
5x12x59kg seated cable row
5x12x60cm feet elevated push ups
5x12x18kg cable triceps pulldown
5x12x41kg cable biceps curls
#gym
3x12x dips
4x8x wide grip pull up
3x12x55kg leg extension
3x12x50kg leg curl
3x12x16kg hammer curl
3x12x50kg triceps rope pulldown
#gym
3x10x30lbs db seated ohp
3x10x wide grip pull ups
3x12x50lbs standing cable flys
3x15x push ups
3x2x10x30lbs hammer curl
3x20x bench triceps dips
#gym
3x9x wide grip pull up
3x12x59kg leg extension
3x12x85kg bench press
3x12x16kg hammer curl
3x12x26kg rope cable pulldown
#gym
3x15x50kg seated row
5x6x small grip pull up
3x12x50kg barbell row
3x15x70kg romanian deadlift
3x10x2x16kg db hammer curl
#gym
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
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
4x10x10kg hyper extension+
4x10x30kg t-bar row+
4x8x70kg rom dl+
3x8x37,5kg lying leg curl=
3x15x50kg lat pulldown+
3x15x50kg seated cable row+
#life
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
5x5x50kg ohp
3x10x30kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x52kg rope pulls
#life
5x5x90kg paused bench press
5x5x60kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x59kg seated row
3x12x18kg cable fly
#gym
5x4x90kg bp
4x5x70kg speed bp
3x8x80kg bp
3x10x30kg incline db press
3x12x20kg db flys
3x15x59kg seated cable row #life
5x4x95kg bp
4x5x75kg speed bp
3x8x85kg wide bp
3x10x32kg incline db press
3x12x20kg db flys
3x15x59kg seated cable row #life
bench press 4x8x80kg++
incline bench press 4x8x50kg++
db flys 4x10x16kg++
ez bar biceps curls 35kg+
alt hammer curls 3x12x12kg+
ab wheel rollout 4x10
#gym
5x4x90kg bp
4x5x70kg speed bp
3x8x80kg wide bp
3x10x30kg incline db press
3x12x20kg db flys
3x15x52kg seated cable row
#life
4x12x40kg leg ext
4x12x50kg lying leg curl
4x12x one leg standing calf raise
4x12x59kg seated cable row
4x12x20kg hyper extension
#gym
