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100 hammer curls 
#gymoffice
200 hammer curls #gymoffice
100 hammer curls before noon food #gymoffice
100 hammer curls before noon food #gymoffice
100 hammer curls before noon food #gymoffice
100 hammer curls before noon food #gymoffice
100 hammer curls before noon food #gymoffice
100 hammer curls before noon food
100 db row/hammer curl combos before noon food #gymoffice
ohp 5x5x50kg / db press 3x10x22kg + barbell curls 3x10x35kg / lat db raise 3x10x10kg + ez triceps extention 3x10x35kg / alternating hammer curl 3x10x18 + rope pull 3x10x50kg 
#life
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
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
3x12x60kg lat pulldown
3x12x60kg seated row
5x5x40kg smith machine ohp
4x20x18kg alt hammer curl
#life
5x5x wide grip pull up
3x12x59 close rip seated cable row
3x12x59 close grip lat pul
3x12x23kg rope pulldown
3x2x10x14kg alternating hammer curl
#gym
5x5x50kg ohp
3x10x30kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x52kg rope pulls
#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
5x5x50kg ohp
3x10x20kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x50kg rope pulls
#life
🏋️♂️ 10 Front raises
30 Dumbbell squats
30 Hanging leg raises
25 Forearm curl ups 
#life
4x8x wide grip pull ups
3x20x push ups
3x24x15kg hammer curls
3x22kg triceps rope cable pulldown
3x12x18kg cable front extension #gym
