Front squat
20 kg*12
40 kg*8
50 kg*5
60 kg*3
80 kg*2*2
90 kg*1*3
60 kg*3
70 kg*1
80 kg*1*3
90 kg*1*3
squat
90 kg*2
100 kg*3
120 kg*2*2

Deadlift
60 Kg*4
90 kg*3
100 kg*3
120 kg*3
130 kg*1
gear
150 kg*1
160 kg*1*2sets

Abs training