• High-speed bench press

40+32 kg bands*3*6sets

• 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

small training. because it can not be loaded back before tomorrow’s heavy squat…