5x5x90kg paused bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x59kg seated row 3x12x18kg cable fly #gym

5x5x85kg paused bench press 5x5x60kg speed bench press 3x6x85kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row 3x12x15kg cable fly #gym

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

5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #gym

5x5x80kg bench press 5x5x60kg speed bench press 3x6x80kg wide bench press 3x20x30cm feet elevated push ups 3x12x2x14kg cable fly #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

4x8x80kg bench press 5x5x50kg speed bench press 3x6x80kg wide bench press 5x5x50kg ohp 3x12x9kg cable side raise #gym

5x5x90kg paused bench press 5x5x65kg speed bench press 3x6x90kg wide grip bench press 3x10x30 incline db press 3x8x wide grip pull up 3x12x push ups #gym

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

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

5x5x80kg bech press 5x5x60kg speed bench press 3x8x70kg wide bench press 3x12x23kg cable fly 4x10x dips #gym

5x5x90kg bench press 5x5x wide grip bench press 3x12x55kg leg extension 3x12x14kg hammer curl 3x12x45 rope cable pulldown #gym

3x12x80kg bench press 3x9x wide grip pull up 3x12x50 leg extension 3x12x64kg cable triceps pulldown 3x12x34kg cable biceps curl #gym

3x12x80kg bench press 3x10x wide grip pull up 3x12x50kg lying leg curl 3x12x54kg triceps cable pulldown 3x12x16kg hammer curl #gym

3x12x80kg bench press 10/8/8x wide grip pull up 3x12x41kg cable rope triceps pulldown 3x12x41kg cable rope biceps curl 3x12x18x dumbbell seated ohp 3x12x14kg cable side raise #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

3x12x80kg bench press 3x10x wide grip pull up 3x12x horizontal lying row 3x12x50kg leg extension 3x12x50kg cable rope pulldown 3x12x45kg cable rope biceps curl 2x25x push ups #gym

4x8x80kg bench press+ 4x8x60kg incline bench press+ 4x8x dips 4x10x16kg db flys+ 4x10x16kg hammer curls 4x10x30kg cable curls #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

5x5x60kg bench press 5x5x wide pull up 5x5x59kg leg extension 5x5x59kg seated cable row #gym