• Bench Press

20 kg*12
30 kg*5
40 kg*5
50 kg*5
60 kg*5
65 kg*2*3 sets
from the board 3 cm
70 kg*2*2 sets
80 kg*1

• gear

80 kg*2 from the board 8 cm
90 kg*2 from the board 8 cm
105 kg*2 from the board 8 cm
110 kg*2 from the board 8 cm
115 kg*2 from the board 10 cm
120 kg*2 from the board 10 cm

• dumbbell bench press

10 kg*10
12 kg*10
14 kg*12

• breeding dumbbells in hand

10 kg*10*5 sets

• biceps curl

25 kg*12*6 sets

• pull to the belt sitting

12*5