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3x12x50kg leg extension
3x12x50kg lying leg curl
3x12x20kg hyper extension
3x12x34 incline db press
4x8x wide grip pull up
#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
5x5x50 sumo barbell ohp
3x10 feet elevated push up
3x8x22kg seated db ohp
3x12x6,25 cable lat side raise
3x12x26,25 face pulls
#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
3x12x80kg bench press
3x9x wide grip pull up
3x12x50 leg extension
3x12x64kg cable triceps pulldown
3x12x34kg cable biceps curl
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#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
4x8x80kg bench press
5x5x50kg speed bench press
3x6x80kg wide bench press
5x5x50kg ohp
3x12x9kg cable side raise
#gym
3x15x28kg db bench press
3x12x24kg incline db press
3x12x12kg db fly
3x12x59kg seated cable row
3x12x39kg rope biceps curl
3x12x45kg rope triceps pulldown
#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
dumbbell bench press, leg press, 132kg trap bar deadlifts
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
5x5x90kg bench press
5x5x wide grip bench press
3x12x55kg leg extension
3x12x14kg hammer curl
3x12x45 rope cable pulldown
#gym
4x8x80kg bench press
4x8x pull up
4x8x60kg leg extension
4x8x18kg seated db ohp
3x12x32kg cable biceps curl
3x12x54kg triceps cable pushdown
#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
bench press 4x8x80kg++
incline bench press 4x8x50kg++
db flys 4x10x16kg++
ez bar biceps curls 35kg+
alt hammer curls 3x12x12kg+
ab wheel rollout 4x10
#gym
4x12x60kg rdl
4x12x60kg bent over barbell row
4x6x50kg ohp
4x8x wide grip pull up
3x10x dips
#gym
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x hyper extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
2x25x push ups
#gym
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x60kg leg extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
#gym
