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Bench - 100kg x 4 / 100kg x 3 / 100kg x 4
BB incline - 80kg x 5 / 80kg x 5
Db flat - 42kg x 5 / 42kg x 6 / 45kg x 5
Db flye - 40kg x 4 / 40kg x 4
Dips - +20kg x 5 / +20kg x 5
Db curl- 27kg x 6 / 27kg x 7 / 27 kg x 7
BB curl - 55kg x 6 / 55kg x 55
Db hammer - 32kg x 6 / 32kg x 6
Db preacher curl - 22kg x 6
Deads - 180kg x 3 / 180kg x 3 / 180kg x 3
pull ups - +10kg x 7 / +10kg x 8 / +15kg x 6
BB row - 110kg x 5 / 110kg x 6 / 120kg x 4
close pulldown - 95kg x 6 / 95kg x 5 / 95kg x 6
T -row - 110kg x 5 / 110kg x 5
Db row - 52kg x 6 / 52kg x 6
MP - 60kg x 2 / 60kg x 2 / 60kg x 3 (frustrating)
Db press - 37kg x 7 / 40kg x 5 / 40kg x 5 (PB)
seated db flye - 15kg x 6 / 15kg x 6 / 15kg x 6
seated Mp - 60kg x 8 / 65kg x 6
Db rear delt - 17kg x 6 / 17kg x 6 / 17kg x 6
Close grip bench - 100kg x 2 / 90kg x 4 / 90kg x 4
Dips - +25kg x 5 / +25kg x 5 / +25kg x 5
skulls - 45kg x 8 / 50kg x 5 (Pb)
pushdown - 55kg x 6 / 55kg x 6
Squat - 120kg x 8 / 140kg x 8 (PB) / 140kg x 6 / 120kg x 7
uni leg press - 4pts x 8 / 3pts x 12 / 3pts x 13 / 3pts x 11
Front squat - 90kg x 8 x drop / 90kg x 7 x drop / 90kg x 8 x drop
leg extension - 45x 12 x drop / 45kg x 10 x drop / 45kg x 10 x drop
walking lunges - 15kg x 2 sets x lenght of the gym
BB hiper - 60kg x 8 / 60kg x 6 / 60kg x 6
glute kicks - 15kg x 10 / 15kg x 10 / 15kg x 9 superset
db stiff - 17kg x 8 / 17kg x 10 / 17kg x 8 (different foot positions)
leg curls - 75kg x 10 / 75kg x 10 / 75kg x 10
Bench - 90kg x 7 / 100kg x 4 / 100kg x 5 / 90kg x 6
Db incline - 37kg x 7 / 37kg x 7 / 37 kg x 8 / 37kg x 8
cable cross - 50kg x 10 / 50kg x 10 / 50kg x 10 superset
db flat - 32kg x 6 / 32kg x 6 / 32kg x 6
guillotin bench - 60kg x 8 / 60kg x 8 / 60kg x 8
Db flye - 30kg x 10 x drop / 30kg x 8 x drop / 30kg x 8x drop
chest press mach. - 80kg x 10 / 80kg x 10 / 80kg x 10
db flye incline low angle - 15kg x 10 / 15kg x 9 / 15kg x 9 superset
db flye incline high angle - 15kg x 6 7 15kg x 6 / 15kg x 6
Db curl - 22kg x 11 / 22kg x 10 / 22kg x 10 / 22kg x 10
BB curl - 50kg x 10 / 50kg x 10 / 50kg x 9 superset
Db hammer - 17kg x 11 / 17kg x 10 / 17kg x 10 circuit
reverse preacher curl x close grip bb curl x cable double bi x 10 - 12 reps x 3 laps x no rest
machine preacher - 45kg x 10 / 45kg x 10 / 45kg x 10 / 45kg x 10
Dips - Bw x 4 sets x 12 - 15 reps
skulls - 35kg x 15 / 45kg x 10 / 45kg x 10
circuit Rope pushdown x wide pushdown x close grip pushdown x 10 - 12 reps x 3 laps x no rest
db overhead - 15kg x 10 / 15kg x 10 / 15kg x 8 / 15kg x 8
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