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5x5x60kg ohp
4x15x push ups
4x10x23kg cable front raise
3x12x32kg cable push down
3x12x32kg cable biceps curl
3x12x hyper extension
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
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
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x16kg
cable lateral raise 3x12x9kg
face pulls 3x12x31kg 
#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
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x22kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x41kg #life
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x18kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x36kg #life
sumo ohp 5x5x55kg
feet elevated push ups 3x15
dumbbell ohp 3x7x26kg
cable lateral raise 3x12x14kg
face pulls 3x12x68kg #life
sumo ohp 5x5x55kg
feet elevated push ups 3x10
dumbbell ohp 3x8x24kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x59kg #life
sumo ohp 5x5x55kg
feet elevated push ups 3x12
dumbbell ohp 3x8x26kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x64kg #life
5x5x50kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x50kg face pulls
3x8x20kg db ohp
#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
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 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
5x5x55kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x54kg face pulls
3x8x18kg standing db ohp
#gym
5x5x50kg ohp
5x5x40kg seated ohp
4x15x push ups
#gym
4x8x20kg dumbbell seated ohp4x10x11,3kg cable side raise4x20x15cm feet elevated push up4x10x36kg cable biceps curl 4x12x50kg cable triceps pushdown #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
5x5x50kg ohp, 3x10x22kg db shoulder press, 3x10x35kg barbell curl, 3x10x10kg side db raise, 3x10x35kg ez bar triceps ext, 3x10x18kg alt hammer curl, 3x10x50kg rope pulldown #life
ohp 5x5x50kg / db press 3x10x22kg + barbell curls 3x10x35kg / lat db raise 3x10x10kg + ez triceps extention 3x10x35kg / alternating hammer curl 3x10x18 + rope pull 3x10x50kg #life