Speed bench press
Speed bench press
20*12
20 kg+30 kg bands*5
30 kg+30 kg bands*5
40 kg+30 kg bands*3
50 kg+30 kg bands*3*9sets
Triceps extension
12 reps*4 sets
Dumbbell bench press
12 kg*17 reps
18 kg*10 reps
18 kg*9 reps
18 kg*8 reps
bench sitting in Smith’s simulator
40 kg*8*3sets
swings to the side
8 kg*15*3
min row
62 lbs*10*3
low row
20 *12
30*12
50*12
biceps curls
2 kg*15*5
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