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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
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
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
A1 5x8x50kg front squat+
A2 5x8x80kg romanian deadlift+
B1 4x10x55kg leg curl+
B2 4x10x47kg trap bar machine squat+
C 3x24x2x16kg dumbbell walking lunges=
#gym
5x4x90kg bp+
4x5x60kg speed bp+
3x8x80kg wide bp+
3x10x26kg incline db press+
3x12x18kg db flys+
3x15x52kg seated cable row=
#life
5x4x90kg bp+
4x5x65kg speed bp+
3x8x80kg wide bp+
3x10x28kg incline db press+
3x12x20kg db flys+
3x15x59kg seated cable row=
#life
3x15x25kg db press 3x15x25kg db row 3x14x17,5kg db seated ohp 3x30x15kg db hammer curl 3x15x25 lying triceps extension #gym
4x6x50kg ohp
10-8-6-4-2 pull up
4x15x60cm feet elevated push ups
4x10x60kg leg extension
4x10x60kg lying leg curl
4x2x10x18kg hammer curls
#gym
12x24/26/28kg db press
3x12x18kg seated db ohp
3x24x14kg hammer curl
3x12x54kg cable pulldown
5x5x wide grip pull up
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
4x8x80kg bp, 4x8x60kg lat pulldown, 3x12x50kg machine chest press, 3x12x40kg machine shoulder press, 3x10x16kg alternating db curl #life
4x10x10kg hyper extension+
4x10x30kg t-bar row+
4x8x70kg rom dl+
3x8x37,5kg lying leg curl=
3x15x50kg lat pulldown+
3x15x50kg seated cable row+
#life
A1 5x8x55kg+ front squat
A2 5x8x85kg+ romanian deadlift
B1 4x10x50kg+ leg curl
B2 4x10x60kg+ leg press
C 3x24x2x18kg+ dumbbell walking lunges
#gym
A1 5x8x60kg+ front squat
A2 5x8x100kg+ romanian deadlift
B1 4x10x65kg+ lying leg curl
B2 4x10x97kg+ standing leg press
C 3x24x2x22kg+ dumbbell walking lunges
#gym
3x12x60kg lat pulldown
3x12x60kg seated row
5x5x40kg smith machine ohp
4x20x18kg alt hammer curl
#life
A1 5x8x60kg= front squat
A2 5x8x90kg+ romanian deadlift
B1 4x10x60kg+ lying leg curl
B2 4x10x67kg+ standing leg press
C 3x24x2x20kg+ dumbbell walking lunges
#gym
3x12x22kg incline db press
3x12x14kg hammer curl
3x12x50kg squat
3x12x45kg lat pulldown
3x12x32kg 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
