5x5x80kg bech press 5x5x60kg speed bench press 3x8x70kg wide bench press 3x12x23kg cable fly 4x10x dips #gym

4x8x80kg bench press+ 4x8x60kg incline bench press+ 4x8x dips 4x10x16kg db flys+ 4x10x16kg hammer curls 4x10x30kg cable curls #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

3x12x80kg bench press 3x9x wide grip pull up 3x12x50 leg extension 3x12x64kg cable triceps pulldown 3x12x34kg cable biceps curl #gym

5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee raise #gym

5x5x80kg pause bench 5x5x60kg speed bench 3x8x80kg wide bench 3x8x wide grip pull up #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

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

3x12x80kg bench press 3x12x14kg hammer curl 3x12x100kg deadlift 3x12x50kg wide grip seated row 3x12x47,3kg rope triceps pulldown #gym

3x12x83kg bench press 3x9x wide grip pull up 3x12x60 leg extension 3x12x47,3kg rope triceps pulldown 3x12x16kg hammer curl #gym

3x12x74kg bench press 3x12x14kg hammer curl 3x12x90kg deadlift 3x12x45kg wide grip seated row 3x12x45kg rope triceps pulldown #gym

4x8x80kg bench press 4x5x50kg speed bench press 4x8x70kg wide bench press 4x8x dips 4x15x40cm elevated push ups #gym

5x5x50kg ohp, 3x10x22kg db shoulder press, 3x10x35kg barbell curl, 3x10x10kg side db raise, 3x10x35kg ez bar triceps ext, 3x10x18kg alt hammer curl, 3x10x50kg rope pulldown #life

5x5x90kg bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 5x60kg incline bench press 4x70kg incline bench press 3x75kg incline bench press 2x80kg incline bench press 1x90kg incline bench press 3x20x60cm feet elevated push up 3x10x ab wheel rollout knees 1x ab wheel rollout feet #gym

5x5x40/50/60/60/60kg ohp 4x10x lying horiz barbell pull up 4x8x32kg cable front raise 4x8x50kg kneeled cable pull 3x12x36kg cable triceps pulldown 3x12x32kg cable biceps curl #gym

3x8x pull up 3x15x60kg bench press 4x8x55kg leg curl 3x15x30kg cable biceps curl 3x8x toes to bar #gym

5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym

3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym

3x25x push ups 3x12x50kg single leg press 3x12x66kg lat pul 3x12x14kg hammer curl 3x12x23kg single arm cable triceps pull down #gym

5x5x wide grip pull up 3x12x59 close rip seated cable row 3x12x59 close grip lat pul 3x12x23kg rope pulldown 3x2x10x14kg alternating hammer curl #gym