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High-speed bench press
High-speed bench press 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 40 kg+30 kg bansd*3 45 kg+30kg bands*3*9 sets dumbbell bench press 20 kg*15 24 kg*14 24 kg*18 24 kg*12 lifting barbell in the slope 20 kg*8 45 kg*12 55 kg*12*2 sets