• Bench press RAW

20 kg*20*3
30 kg*12
40 kg*5
50 kg*5*2
55 kg*5*3
62,5 kg*3*3

• Bench press in equipment

80 kg*2 on board 8 cm
90 kg*2 on board 8 cm
105 kg*2 on board 8 cm

• Slingshot

80 kg*1
80 kg*3 *2

• Triceps in the block simulator 

15*4 sets

• Biceps lifting (dumbbells)

4 kg*12
5 kg*12
6 kg*12
7 kg*12
8 kg*12
9 kg*12
10 kg*12
11 kg*12
12 kg*12
10 kg*12
8 kg*12
5 kg*20