• Bench Press RAW

20 kg*12*2
30 kg*8
40 kg*5
50 kg*5
60 kg*3
70 kg*1*4 sets

• slingshot 

80 kg*2*2 sets

• equipment

90 kg*1
100 kg*1 on board 8 cm
105 kg*1 on board 8 cm
95 kg*2 on board 3  cm
95 kg*1 on board 3  cm *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
15 kg*12
10 kg*12
8 kg*12
5 kg*20

• 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