• Bench press RAW

20 kg*20*3
30 kg*12
40 kg*5
50 kg*3
60 kg*3*3 with a pause
70 kg on board 4 cm
80 kg on board 4 cm*1*2
gear
90 kg*1 on board 8 cm
95 kg*1 on board 3 cm
100 kg*1
102,5 kg*1 (my record)

• 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

5kg *12 reps
8kg *12 reps
10kg *12 reps
12kg *15 reps
15kg *15 reps*5
8kg *15 reps
5kg *15 reps