Bench press RAW 20 kg*12 30 kg*5 40 kg*5 50 kg*4 60 kg*5 70 kg*2 with a pause 75 kg*1 81 kg*1 83 kg*1 gear 90 kg*2 on board 8 cm 95 kg*2 on board 4 cm 100 kg*1 with a pause*2

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

RAW 20 kg*12 30 kg*5 40 kg*3 50 kg*5 60 kg*3 with a pause 65 kg*3 with a pause 70 kg*3*3 sets 70 kg*1 with a pause*2 sets gear 90 kg*2 on board 8 cm 95 kg*1 on board 4 cm 95 kg with a pause*2 sets 100 kg with a pause

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…

Bench Press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*2*2 with a pause 70 kg*1*2 with a pause on board 8 cm 75 kg*1 80 kg*1 85 kg*1 90 kg*1 gear 95 kg*1 on board 8 cm 100 kg*1 on board 3 cm 100 kg*1 103 kg*1 105*kg 1 (my record)  

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 Read More »

High-speed bench press 20 kg*12 30 kg*8 30 kg + over 50 kg bands *3*9 sets 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 Read More »

Bench Press RAW 20 kg*12 30 kg*5 40 kg*5 50 kg*5 60 kg*3 62 kg*3 with pause*3sets 65 kg*2*2 sets gear 90 kg*2 on a board of 7 cm 90 kg*2 on a board of 3,5 cm 95 kg*1 with pause *4 sets +long training biceps