• High-speed bench press 

20 kg*20

30 kg *15

45 kg*22

30 kg*30

• french press

15*12*3

• Biceps lifting (barbell)

20kg*15*3
30 kg*10*2

• Biceps lifting (dumbbells)

8 kg * 15 reps
7kg * 15 reps
6kg * 15 reps
5kg * 15 reps
14 kg*15*4 sets
16 kg*20*3 sets

• Standing dumbbell shoulder swings 

9kg *12 reps
8kg *12 reps
7kg *12 reps
6kg *15 reps
5kg *15 reps
4kg *15 reps
3kg *15 reps
2kg *15 reps