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3x12x80kg bench press
3x9x wide grip pull up
3x12x50 leg extension
3x12x64kg cable triceps pulldown
3x12x34kg cable biceps curl
#gym
3x12x80kg bench press
10/8/8x wide grip pull up
3x12x41kg cable rope triceps pulldown
3x12x41kg cable rope biceps curl
3x12x18x dumbbell seated ohp
3x12x14kg cable side raise
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
4x8x80kg bench press
5x5x60kg speed bench
3x6x80kg wide bench press
5x5x50kg ohp
3x12x14kg db flys
3x12x18kg db ohp
3x12x40kg rope triceps pulldown
3x10x14kg db hammer curl
#gym
3x12x80kg bench press
3x10x wide grip pull up
3x12x50kg lying leg curl
3x12x54kg triceps cable pulldown
3x12x16kg hammer curl
#gym
4x8x80kg bench press
5x5x50kg speed bench press
3x6x80kg wide bench press
5x5x50kg ohp
3x12x9kg cable side raise
#gym
3x12x80kg bench press
3x10x wide grip pull up
3x12x horizontal lying row
3x12x50kg leg extension
3x12x50kg cable rope pulldown
3x12x45kg cable rope biceps curl
2x25x push ups
#gym
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
4x10x2x25kg db bench press
4x10x80lbs leg curl
10-8-6-4-2x pull ups
4x10x air squats
4x10x70lbs biceps rope curl
4x10x80lbs triceps rope pulldown
#gym
4x8x45kg ohp
4x8x pull up
3x10x59kg seated cable row
3x12x20kg cable rope pulldown
4x8x59kg leg extension
#gym
4x8x45kg ohp
4x8x pull up
4x8x59kg seated cable row
3x12x20kg cable rope pulldown
4x8x59kg leg extension
#gym
4x10x50kg machine chest press
10-8-6-4-2x pull up
4x10x60kg leg extension
4x10x ab wheel rollout
4x10x70kg towel cable pulldown
4x2x15kg hammer curl
#gym
4x8x60kg lat pulldown
5x5x40kg smith machine incline press
3x12x60kg seated cable row
4x12x18kg db flys
3x12x30kg triceps cable pulldown
4x10x18kg biceps hammer curl
#life
5x5x60kg bench press
5x5x wide pull up
5x5x59kg leg extension
5x5x59kg seated cable row
#gym
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl #life
4x8x20kg dumbbell seated ohp4x10x11,3kg cable side raise4x20x15cm feet elevated push up4x10x36kg cable biceps curl 4x12x50kg cable triceps pushdown #gym
