bench press RAW
20 kg*12
30 kg*8
40 kg*5
50 kg*5
60 kg*5
on board 3 cm:
65 kg+ 10 kg bands*3
70 kg + 10 kg bands*2
75 kg+ 10 kg bands*2
on board 7 cm:
80 kg+ 10 kg bands*2
90 kg+ 10 kg bands*1
Gear:
80 kg*1 on board 7 cm
90 kg*1 on board 3 cm
100 kg*1 on board 3 cm
95 kg*1 on board 3 cm
95 kg*1
95 kg*2 on board 3 cm
105 kg*1 on board 7 cm
115 kg*1 on board 7 cm
125 kg*1 on board 7 cm

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
12kg *12 reps
15kg *15 reps
8kg *15 reps
7kg *15 reps
6kg *15 reps
5kg *15 reps