4x8x80kg bench press 4x8x pull up 4x8x60kg leg extension 4x8x18kg seated db ohp 3x12x32kg cable biceps curl 3x12x54kg triceps cable pushdown #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

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

5x5x85kg paused bench press5x5x60kg speed bench press3x6x80kg wide grip bench press3x10x28kg incline db press3x15x59kg seated row3x12x18kg cable fly3x12x18kg cable triceps rope pulldown3x12x16kg alternating hammer curl#gym

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

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

3x5x80kg bench press 10-8-6-4-2x pull up 3x10x RFESS 4x15x feet elevated push ups 3x2x10x10kg cable side raise #gym

4x8x80kg bench press 4x8x50kg paused bench press 4x10x hanging dips #gym

5x4x95kg bp 4x5x75kg speed bp 3x8x85kg wide bp 3x10x32kg incline db press 3x12x20kg db flys 3x15x59kg seated cable row #life

5x4x90kg bp 4x5x70kg speed bp 3x8x80kg bp 3x10x30kg incline db press 3x12x20kg db flys 3x15x59kg seated cable row #life

5x4x90kg bp 4x5x70kg speed bp 3x8x80kg wide bp 3x10x30kg incline db press 3x12x20kg db flys 3x15x52kg seated cable row #life

5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee 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

3x10x30kg db incline press 4x15x push ups 3x10x14kg cable side raise 4x10x23kg cable flys 4x10x wheel rollout #life

5x5x80kg pause bench 5x5x60kg speed bench 3x8x80kg wide bench 3x8x wide grip pull up #gym

3x12x34kg incline db press 3x12x59kg seated cable row 3x12x60kg leg extension 3x12x14kg db hammer curls 3x12x dips 4x5x wide grip pull up #gym

12x60/70/80kg bench press 3x12x60kg leg extension 3x10x wide grip pull up 3x12x dips 3x12x35kg ez bar curls #gym

5x4x90kg bp+ 4x5x60kg speed bp+ 3x8x80kg wide bp+ 3x10x26kg incline db press+ 3x12x18kg db flys+ 3x15x52kg seated cable row= #life

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

4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym