• High-speed bench press

45+35 kg bands*3*6sets

• close grip bench press (for big triceps 😀 )

40 kg*20 reps

• bench press

40 kg*25 reps

• straightening arms with bands
• training of the pectoral muscles
• training back (3 exercises)
• sitting dumbbell bench press

12kg*12*6sets

• dumbbell swings
• biceps curls

26*8*3