• Bench Press RAW

20 kg*12
30 kg*5
40 kg*5
50 kg*5
60 kg*3
62 kg*3 with pause*3sets
65 kg*2*2 sets

• gear

90 kg*2 on a board of 7 cm
90 kg*2 on a board of 3,5 cm
95 kg*1 with pause *4 sets
+long training biceps