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5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#gym
4x10x2x25kg db bench press
4x10x80lbs leg curl
10-8-6-4-2x pull ups
4x10x air squats
4x10x70lbs biceps rope curl
4x10x80lbs triceps rope pulldown
#gym
3x12x26kg incline db press
3x12x52kg lat pulldown
3x12x64kg cable triceps pulldown
3x12x16kg hammer curl
3x12x45kg leg extension
#gym
5x5x100kg deadlift++
4x6x50kg front squat+
4x8x50kg ohp=
3x10x pull up wide grip=
3x10x hanging leg raise+
3x12x50kg pendlay row+
3x24x40kg walking lunges+
#gym
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
3x12x55kg pendlay row+
3x24x44kg walking lunges+
#gym
3x10x30kg db incline press
4x15x push ups
3x10x14kg cable side raise
4x10x23kg cable flys
4x10x wheel rollout
#life
4x12x slow hyper extension
4x10x55kg lying barbell curl
4x10x60kg leg extension
4x10x59kg lat pul
4x10x70kg lex curl
#gym
4x8x45kg romanian deadlift
4x8x45kg lying barbell curl
4x8x pull ups
4x8x59kg seated cable row
4x8x16kg hyper extension
4x8x51kg cable curl
4x8x45kg cable pulldown
#gym
3x25x push ups
3x12x50kg single leg press
3x12x66kg lat pul
3x12x14kg hammer curl
3x12x23kg single arm cable triceps pull down
#gym
3x12x70kg incline bp
3x12x14kg db preacher curl
3x12x50kg leg extension
3x12x59kg seated cable row
3x12x64kg cable triceps pulldown
#gym
3x12x65kg incline bp
3x12x14kg incline seated db curl
3x12x100kg leg pres
8/8/8x wide grip pull up
3x12x36kg lying cable nose breaker
#gym
4x10x70kg bo
4x10x70kg barbell row
4x10x85kg leg extension
15-10-10x pull ups
3x15x hyper extension
#gym
3x12x dips
4x8x80kg bench press
5x5x60kg speed bench press
3x12x50kg barbell row
3x12x leg raise
3x8x wide grip pull up
#gym
4x8x45kg ohp
4x8x pull up
3x10x59kg seated cable row
3x12x20kg cable rope pulldown
4x8x59kg leg extension
#gym
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x hyper extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
2x25x push ups
#gym
3x12x60kg incline bp
3x12x12kg incline seated db curl
3x12x100kg leg pres
8/8/4x wide grip pull up
3x12x32kg lying cable nose breaker
#gym
3x12x dips
4x8x wide grip pull up
3x12x55kg leg extension
3x12x50kg leg curl
3x12x16kg hammer curl
3x12x50kg triceps rope pulldown
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
