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100 upright row/one-arm row combos 
#gymoffice
100 upright row / lateral raise combos #gymoffice
100 upright row/lateral raise combos #gymoffice
100 pushups/db bench press combos #gymoffice
barbell shoulder press
/done dumbbell bench press
/done incline dumbbell bench press
/done lat pulldowns wide grip
shoulder workout
100 upright rows #gymoffice
🏋️♂️ workout: 30 pulley rows
30 lat pulldowns
30 shoulder presses
45 forearm curl-ins 
#life
5x5x80kg bench press
5x5x pull ups
3x6x80kg wide bench press
3x12x60kg seated row
#gym
5x5x wide grip pull up
4x10 wide grip horizontal pull up
4x10x50kg standing barbell row
4x10x40kg lying barbell row
4x10x32kg one arm cable row
3x12x52kg kneeling high cable row
3x12x ab wheel
/self
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
Cardio boxing and shoulder press 
#bodevolution
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
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
5x5x80kg paused bench press
5x5x50kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
#gym