Bench press from the floor
- Bench press from the floor
20 kg*12
30 kg*8
40 kg*5
50 kg*5
60 kg*3*3
70 kg*2
75 kg*2
80 kg*1*2 sets
70 kg*3
- french press
25*20*5
- latissimus on simulator
12*7 sets
- lifting dumbbells in the slope
25 kg*12*6 sets
- biceps curl
18*12
20*12
30*12
- concentrated lifts (biceps)
18 kg*15*5
- press dumbbell sitting
9 kg*12
10kg *12*5
- Standing dumbbell shoulder swings
7 kg*12
8 kg*12
10 kg*12
12 kg*12
10 kg*12
8 kg*12
- training back of the shoulder
Awesome arm development 🙂