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[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
3x12 120 kg

Front Squat
-

Overhead Press
-

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 130 kg

Glute Kickback (Machine)
-

Pull Up
16/12/10 BW

Wide Pull Up
1x6 BW

Chin Up
-

Back Extension
-

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 135 kg

Bench Press
-

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 77,5 kg

Dip
-

Leg Extension
1x15 40 kg
3x12 107 kg

Pull Up
14/12/12 BW

Wide Pull Up
1x6 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
3x12 120 kg

Front Squat
-

Overhead Press
3x12 20 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
2x12 130 kg

Glute Kickback (Machine)
-

Pull Up
14/12/10 BW

Wide Pull Up
1x5 BW

Chin Up
-

Back Extension
-

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 130 kg

Bench Press
1x12 20 kg
3x12 40 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 77,5 kg

Dip
-

Leg Extension
1x15 40 kg
3x12 107 kg

Pull Up
12/10/10 BW

Wide Pull Up
1x6 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
3x12 120 kg

Overhead Press
1x12 20 kg
3x12 30 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
2x12 132,5 kg

Pull Up
12/11/10 BW

Wide Pull Up
1x6 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 132,5 kg

Bench Press
1x12 20 kg
1x12 40 kg
3x12 50 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 80 kg

Leg Extension
1x15 40 kg
3x12 108 kg

Pull Up
12/12/10 BW

Wide Pull Up
1x7 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 135 kg

Overhead Press
1x12 20 kg
1x12 30 kg
3x12 40 kg

Pull Up
14/12/11 BW

Wide Pull Up
1x7 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 135 kg

Bench Press
1x12 20 kg
1x12 40 kg
3x12 60 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 82,5 kg

Leg Extension
1x15 40 kg
3x12 109 kg

Pull Up
14/12/12 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 137,5 kg

Overhead Press
1x12 20 kg
1x12 30 kg
3x12 45 kg

Pull Up
14/13/12 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 137,5 kg

Bench Press
1x12 20 kg
1x12 40 kg
3x12 65 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 85 kg

Leg Extension
1x15 40 kg
3x12 110 kg

Pull Up
15/13/12 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 140 kg

Overhead Press
1x12 20 kg
1x12 30 kg
12/12/11 47,5 kg

Pull Up
16/14/12 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 140 kg

Bench Press
-

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 85 kg

Leg Extension
1x15 40 kg
3x12 111 kg

Pull Up
16/14/12 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg

Stiff Leg Deadlift
1x12 20 kg
1x12 70 kg
1x12 115 kg
3x12 142,5 kg

Overhead Press
-

Pull Up
15/13/11 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
4x6 142,5 kg

Bench Press
-

Row
1x15 20 kg
1x15 52,5 kg
1x15 70 kg
3x15 87,5 kg

Leg Extension
1x15 40 kg
3x12 112 kg

Pull Up
16/13/11 BW

Wide Pull Up
1x8 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg

Stiff Leg Deadlift
1x12 20 kg
1x12 70 kg
1x12 115 kg
3x12 145 kg

Overhead Press
-

Pull Up
16/14/12 BW

Wide Pull Up
1x10 BW

Ab Wheel
3x40 BW

Mobility