Smith machine bench press 60kg x10, 85 kg x 8, 95kg x 6, 105 kgx4, 115 kg x3, 125 kg x2
Hammer strengh machine bench press 145 kg x 4, 155 kg x 3, 163 kg x 2
Muscle- ups 1setx ~12-16reps
Front levers at pull up bar 8x 2-3sec holds
hand stand balance on pushup bars 5 sets
L sit transitions at lebert equalizers1 set
Pulling at cable / internal rotation with revolving stirrup handle 4 sets x 10 each arm
Dumbbell wrist curls 40 lbs, 50, 60x 6-10
Gripper machine 10-15 sets 160lbs -180 lbs x 10 reps
Tetting Super Master gripper choker closes in beween sets
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