• High-speed bench press

33kg+50 kg bands *3*9 sets

• hold barbell

20 kg * 90 kg bands

• 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