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A1 squat 5x8x80kg+
A2 romanian deadlift 5x8x100kg+
B1 leg extension 4x10x55kg+
B2 leg curl 4x10x55kg+
C walking dumbbell lunges 3x24x2x20kg+ 
#life
A1 squat 5x8x70kg+
A2 romanian deadlift 5x8x60kg+++
B1 leg extension 4x10x45kg++
B2 leg curl 4x10x45kg++
C walking dumbbell lunges 3x24x2x18kg+ #life
A 5x8x50kg ohp+
B1 3x10x20kg seated db press+
B2 3x10x35kg ez bar biceps curls+
C1 3x10x9kg db side raise seated+
C2 3x10x35kg ez bar skull crusher+
D1 3x10x59kg triceps push down+
D2x10x20kg alternating hammer curls=
#gym
5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#gym
A 5x8x50kg ohp+
B1 3x10x22kg seated db press=
B2 3x10x40kg ez bar biceps curls+
C1 3x10x10kg db side raise seated+
C2 3x10x40kg ez bar skull crusher+
D1 3x10x64kg triceps push down+
D2x10x20kg alternating hammer curls=
#gym
A1 incline bench press 5x8x50kg+
A2 pull up wide grip 5x8
B1 bench press 4x10x70kg+
B2 barbell row 4x10x50kg+
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+
#gym
A1 incline bench press 5x8x70kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x36kg+
B2 dumbbell row 4x10x38kg+
C1 cable crossover 3x12x36kg=
C2 lean-back pull down 3x12x68,3kg=
#gym
A 5x8x50kg ohp
B1 3x10x18kg seated db press+
B2 3x10x35kg ez bar biceps curls+
C1 3x10x8kg db side raise seated+
C2 3x10x35kg ez bar skull crusher+
D1 3x10x54kg triceps push down+
D2x10x18kg alternating hammer curls+
#gym
A1 incline bench press 5x8x65kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x36kg=
B2 dumbbell row 4x10x36kg+
C1 cable crossover 3x12x36kg=
C2 lean-back pull down 3x12x66kg=
#gym
A1 incline bench press 5x8x50kg++
A2 pull up wide grip 5x6+
B1 dumbbell press 4x10x24kg++
B2 dumbbell row 4x10x28kg++
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+ #life
5x5x100kg deadlift++
4x6x50kg front squat+
4x8x50kg ohp=
3x10x pull up wide grip=
3x10x hanging leg raise+
3x12x50kg pendlay row+
3x24x40kg walking lunges+
#gym
A1 incline bench press 5x8x60kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x32kg+
B2 dumbbell row 4x10x36kg=
C1 cable crossover 3x12x32kg=
C2 lean-back pull down 3x12x59kg= #life
A1 incline bench press 5x8x65kg=
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x34kg+
B2 dumbbell row 4x10x36kg=
C1 cable crossover 3x12x32kg+
C2 lean-back pull down 3x12x59kg+
#life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x9kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x41kg+ #life
A ohp 5x5x50kg+
B1 seated dumbbell shoulder press 3x10x22kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x40kg=
D1 alternate hammer curl 3x10x18kg=
D2 rope pull down 3x10x50kg+ #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg=
B2 barbell curl 3x10x30kg+
C1 seated lateral raises 3x10x7kg++
C2 lying ez-bar triceps extension 3x10x30kg++
D1 alternate hammer curl 3x10x14kg++
D2 rope pull down 3x10x36kg++ #life
5x5x100kg deadlift
3x8x100kg romanian deadlift
3x12x50 leg ext
3x8x wide grip pull up
3x5x60kg front squat
#gym
4x12x50kg leg extension
4x10x40kg single leg extension
3x12x40kg leg curl
3x2x12x2x15kg walking lunges
3x12x standing calf raises
3x20x air squats
#gym
4x8x75kg lying leg curl
4x8x65kg leg extension
4x8x50kg front squat
3x2x10x calf raise
3x2x10x reverse foot elevated lunge
#gym
A ohp 5x5x50kg=
B1 seated dumbbell shoulder press 3x10x20kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x45kg+ #life