100 lateral raises before noon food #gymoffice

100 situps core circuit before noon food #gymoffice

+100 db presses && +20mins rowing cardio #gymoffice

3x12x30kg incline db press 3x12x50kg leg extension 3x12x59kg lat pull 3x12x45kg cable rope triceps pulldown 3x12x36kg cable biceps curl #gym

3x12x22kg incline db press 3x12x14kg hammer curl 3x12x50kg squat 3x12x45kg lat pulldown 3x12x32kg cable triceps pulldown #gym

3x12x24kg incline db press 3x12x16kg hammer curl 3x12x55kg squat 3x12x47,3kg lat pulldown 3x12x36kg cable triceps pulldown #gym

3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life

3x12x65kg incline bp 3x12x12kg db preacher curl 3x12x45kg front squat 3x12x52kg seated cable row 3x12x59kg cable triceps pulldown #gym

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

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

3x12x100kg deadlift 3x12x28kg incline db press 3x8 wide grip pull up 3x12x dips 3x12x35kg barbell curl #gym

3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x60kg leg extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl #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

#gym Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 3x12.5kg

100 one-arm db rows #gymoffice

#gym Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Standing Lat Pulldown: 5x60kg Standing Lat Pulldown: 5x60kg Standing Lat Pulldown: 5x60kg Standing Lat Pulldown: 5x60kg Standing Lat Pulldown: 5x60kg

A 5x8x50kg ohp B1 3x10x16kg seated db press+ B2 3x10x30kg ez bar biceps curls+ C1 3x10x7kg db side raise seated+ C2 3x10x30kg ez bar skull crusher+ D1 3x10x50kg triceps push down+ D2x10x16kg alternating hammer curls+ #gym

5x5x100kg dl++ 4x6x60kg front squat = 4x8x20kg seated db ohp ++ 3x10 wide grip pu = 3x14x hanging leg raise = 3x12x50kg pendlay row = #gym

5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym

A1 incline bench press 5x8x65kg+ A2 pull up wide grip 5x7+ B1 dumbbell press 4x10x30kg+ B2 dumbbell row 4x10x34kg+ C1 cable crossover 3x12x29kg+ C2 lean-back pull down 3x12x59kg= #life