3x10x wide grip pull up 3x20x push up 3x12x140lbs cable row 3x10x2x35lbs seated dp ohp 3x2x10x30lbs hammer curl 3x2x10x45lbs cable triceps pulldown #gym

3x12x30kg incline db press 3x12x50kg leg extension 3x12x59kg lat pull 3x12x45kg cable rope triceps pulldown 3x12x36kg cable biceps curl #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

5x5x wide grip pull up 4x10 wide grip horizontal pull up 4x10x50kg standing barbell row 4x10x40kg lying barbell row 4x10x32kg one arm cable row 3x12x52kg kneeling high cable row 3x12x ab wheel /self

A1 incline bench press 5x8x65kg+ A2 pull up wide grip 5x7+ B1 dumbbell press 4x10x30kg+ B2 dumbbell row 4x10x34kg+ C1 cable crossover 3x12x29kg+ C2 lean-back pull down 3x12x59kg= #life

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

A1 incline bench press 5x8x55kg++ A2 pull up wide grip 5x7= B1 dumbbell press 4x10x28kg++ B2 dumbbell row 4x10x32kg+ C1 cable crossover 3x12x27kg+ C2 lean-back pull down 3x12x59kg= #life

3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life

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

5x5x50kg ohp+ 3x10x20kg seated db press= 3x10x35kg ez bar biceps curls+ 3x10x10kg db side raise seated= 3x10x35kg triceps extension+ 3x10x16kg alternating hammer curls= 3x10x50kg rope pulls+ #life

3x12x65kg seated cable row 5x5x small grip pull up 3x10x dips 3x12x60kg leg extension 3x12x calf raises 3x12x18kg seated db ohp #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

5x5x100kg dl++ 4x6x60kg front squat = 4x8x20kg seated db ohp ++ 3x10 wide grip pu = 3x14x hanging leg raise = 3x12x50kg pendlay row = #gym

#gym Bench Press: 3x60 Bench Press: 5x70 Bench Press: 4x70 Bench Press: 4x70 Bench Press: 5x65 Bench Press: 3x65 Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Let pull down: 5x45kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Cable fly: 5x30 Cable fly: 5x20 Cable fly: 5x20 Cable fly: 5x20 Cable fly: 5x20

4x10x25kg single leg extension 4x10x single leg standing calf raise 4x10x30kg single leg press 4x10x45kg lying leg curl 4x10x59kg seated cable row 5x5 wide grip pull up #gym

3x12x60kg leg extension 3x15x60kg seated cable row 5x5x60kg front squat 3x12x50kg leg curl #gym

3x8x60kg low barbell squat 3x5x60kg high pause small stance barbell squat 3x8x80kg sumo deadlift 3x10x RFESS jumps 3x15x22kg one arm dumbbell row #gym

5x5x40kg deadlift+++++ 4x6x40kg front squat++ 4x8x40kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x40kg pendlay row+ 3x24x30kg walking lunges+ #gym

3x12x56kg lat pul 3x12x56kg chest press 3x12x42kg shoulder press 3x12x56kg leg ext 3x12x56kg leg curl #gym