5x5x pull up 4x8x52kg rope pull 3x10x52kg seated cable row 3x12x22kg hyper extension 3x8x25kg alt leg curl #life

5x5x90kg deadlift++ 4x6x60kg front squat= 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x50kg pendlay 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

5x5x90kg deadlift++ 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x60kg pendlay row #gym

4x10x59kg seated cable row 5x5x wide grip pull up 3x12x42kg seated lat pulldown 4x10x20kg hyper extension 4x6x60kg pendlay rows #life

5x5x60kg squat 3x12x45kg leg ext 3x12x45kg lying leg curl 4x10x20kg hyper ext 5x10x lying leg raise #life

5x5x110kg deadlift++ 4x8x50kg ohp+ 3x8x pull up wide grip= 3x12x hanging leg raise+ 3x12x60kg pendlay row #gym

10-8-6-4-2x pull up 4x10x2x20kg seated db ohp 4x10x65kg leg extension 4x10x45kg cable rope curl 4x10x55kg cable rope pulldown 4x10x ab wheel rollout #gym

4x10x60kg 3 sec pause bench press 10-8-6-4-2x pull ups 4x5x60kg speed bench press 4x10x60kg barbell row 4x10x hyper extension #gym

4x10x10kg hyper extension+ 4x10x30kg t-bar row+ 4x8x70kg rom dl+ 3x8x37,5kg lying leg curl= 3x15x50kg lat pulldown+ 3x15x50kg seated cable row+ #life

3x12x50kg leg extension 3x12x50kg lying leg curl 3x12x20kg hyper extension 3x12x34 incline db press 4x8x wide grip pull up #gym

3x12x65kg seated cable row 5x5x small grip pull up 3x10x dips 3x12x60kg leg extension 3x12x calf raises 3x12x18kg seated db ohp #gym

5x5x80kg bench press 5x5x pull ups 3x6x80kg wide bench press 3x12x60kg seated row #gym

5x12x65kg leg extension 5x12x59kg seated cable row 5x12x60cm feet elevated push ups 5x12x18kg cable triceps pulldown 5x12x41kg cable biceps curls #gym

5x5x80kg deadlift++ 4x6x50kg front squat+ 4x8x45kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x45kg pendlay row+ 3x24x35kg walking lunges+ #gym

4x12x60kg rdl 4x12x60kg bent over barbell row 4x6x50kg ohp 4x8x wide grip pull up 3x10x dips #gym

5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x hanging leg raise= 1x12x50kg pendlay row= #gym

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

5x5x100kg deadlift++ 4x6x50kg front squat+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x10x hanging leg raise+ 3x12x50kg pendlay row+ 3x24x40kg walking lunges+ #gym