• 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