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3x10x wide grip pull up
3x20x push up
3x12x140lbs cable row
3x10x2x35lbs seated dp ohp
3x2x10x30lbs hammer curl
3x2x10x45lbs cable triceps pulldown
#gym
3x12x dips
4x8x wide grip pull up
3x12x55kg leg extension
3x12x50kg leg curl
3x12x16kg hammer curl
3x12x50kg triceps rope pulldown
#gym
5x5x pull up
4x8x52kg rope pull
3x10x52kg seated cable row
3x12x22kg hyper extension
3x8x25kg alt leg curl
#life
3x9x wide grip pull up
3x12x59kg leg extension
3x12x85kg bench press
3x12x16kg hammer curl
3x12x26kg rope cable 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
4x8x wide grip pull ups
3x20x push ups
3x24x15kg hammer curls
3x22kg triceps rope cable pulldown
3x12x18kg cable front extension #gym
5x5x65kg incline bench press
5x5 wide grip pull up
5x5x80kg bench press
3x12x59 cable seated row
3x12x36kg rope pull down
3x12x36kg rope biceps curl #life
4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#gym
5x5x90kg bench press
5x5x wide grip bench press
3x12x55kg leg extension
3x12x14kg hammer curl
3x12x45 rope cable pulldown
#gym
3x10x wide grip pull up
3x12x39kg leg extension
3x12x50kg narrow grip chest press
3x12x hanging leg raise
3x12x25kg rope triceps pulldown
3x12x30kg barbell biceps curl
3x12x15kg db seated ohp
#gym
3x12x55kg seated row
3x12x34kg incline db press
3x12x50kg lat pulldown
3x12x45kg triceps rope pulldown
3x12x40kg rope biceps curl
#gym
4x8x40kg ohp
4x8x wide grip pull up
3x12x horizontal lying row
3x12x50kg lex extension
3x12x14kg hammer curl
3x12x50kg cable pulldown
#gym
3x15x50kg seated row
5x6x small grip pull up
3x12x50kg barbell row
3x15x70kg romanian deadlift
3x10x2x16kg db hammer curl
#gym
3x12x60kg lat pulldown
3x12x60kg seated row
5x5x40kg smith machine ohp
4x20x18kg alt hammer curl
#life
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
4x10x59kg seated cable row
5x5x wide grip pull up
3x12x42kg seated lat pulldown
4x10x20kg hyper extension
4x6x60kg pendlay rows
#life
3x12x60kg leg ext
3x12x60kg lying leg curl
4x8x wide grip pull up
3x12x45 cable pulldown
3x12x41kg cable curls
#gym
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#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
3x12x32kg db press
3x10x wide grip pull up
3x12x50kg leg extension
3x12x50kg triceps rope pulldown
3x12x45kg biceps cable curls
#gym
