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4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#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
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
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
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
3x12x30kg incline db press
3x12x50kg leg extension
3x12x59kg lat pull
3x12x45kg cable rope triceps pulldown
3x12x36kg cable biceps curl
#gym
4x10x30cm step up
4x10x25kg hyper extension
4x10x45kg leg extension
4x8x50kg one leg press
4x10x60 rope pull through
3x15x30kg dumbbell row #life
5x5x50kg ohp+
3x10x20kg seated db press+
3x10x40kg ez bar biceps curls
3x10x10kg db side raise seated=
3x10x40kg triceps extension+
3x10x16kg alternating hammer curls=
3x10x54kg rope pulls+
#life
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x60kg leg extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
#gym
3x5x80kg bench press
10-8-6-4-2x pull up
3x10x RFESS
4x15x feet elevated push ups
3x2x10x10kg cable side raise
#gym
10-8-6-4-2x pull up
4x10x62kg seated row
3x12x ab wheel rollout
3x12x36kg rope pulldown
3x12x36kg rope biceps curl
3x12x8kg hyper extension
#gym
3x10x30kg db incline press
4x15x push ups
3x10x14kg cable side raise
4x10x23kg cable flys
4x10x wheel rollout
#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
3x9x wide grip pull up
3x12x59kg leg extension
3x12x85kg bench press
3x12x16kg hammer curl
3x12x26kg rope cable pulldown
#gym
4x8x wide grip pull ups
3x20x push ups
3x24x15kg hammer curls
3x22kg triceps rope cable pulldown
3x12x18kg cable front extension #gym
3x12x dips
4x8x80kg bench press
5x5x60kg speed bench press
3x12x50kg barbell row
3x12x leg raise
3x8x wide grip pull up
#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
4x8x80kg bench press
4x5x50kg speed bench press
4x8x70kg wide bench press
4x8x dips
4x15x40cm elevated push ups
#gym
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#gym
3x12x dips
4x8x wide grip pull up
3x12x55kg leg extension
3x12x50kg leg curl
3x12x16kg hammer curl
3x12x50kg triceps rope pulldown
#gym
