Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*2*2 65 kg* 1 *2 with a pause 70 kg with a pause *2 Standing dumbbell shoulder swings 9kg *12 reps 8kg *12 reps 7kg *12 reps 6kg *15 reps 5kg *15 reps 4kg *15 reps 3kg *15 reps 2kg *15 reps 1kg *20 reps Bar lifting in the slope (standing) 70 kg Read More »
High-speed bench press 20 kg *12 30 kg* 3 repetitions + ≈ 30 kg bands *9 sets french press 15*12*3 Biceps lifting (barbell) 20kg*15*3 30 kg*10*2 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 9kg *12 Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 65 kg* 3 *3 with a pause 70 kg*2 Standing dumbbell shoulder swings 9kg *12 reps 8kg *12 reps 7kg *12 reps 6kg *15 reps 5kg *15 reps 4kg *15 reps 3kg *15 reps 2kg *15 reps 1kg *20 reps Bar lifting in the slope (standing) 70 kg *12*3 Triceps in the Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 Bench press in equipment 90* 1 (on board 8 cm) 100*1 ( on board 3cm)*3 105*1 ( on board 3cm) Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 12 kg*12 10 kg*12 8 kg*12 5 kg*20 РУССКАЯ ВЕРСИЯ Жим лежа без экипировки 20 kg*20*3 30 kg*12 Read More »
Training lat 12*5 High-speed bench press 20 kg *12 30 kg* 5 repetitions *12 Breeding dumbbells lying 8 kg* 20*5 sets Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Scott Bench biceps curls 16 kg*15 *7 Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 67,5 kg*1*3 with a pause Bench press in equipment 90* 1 (on board 8 cm) 100*1 ( on board 3cm)*3 90*1 105*1 ( on board 3cm) 100*1 Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 12 kg*12 10 kg*12 8 kg*12 5 kg*20 РУССКАЯ ВЕРСИЯ Жим лежа Read More »
High-speed bench press 20 kg *12 30 kg* 3 repetitions + ≈ 40 kg bands *9 sets Bench press in equipment 70 * 1 (on board 10 cm) 90* 1 (on board 10 cm) 100*2 ( on board 8cm) 110*2 ( on board 8cm) 110*1 ( on board 3cm) Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 40 kg bands 35 kg* 3 repetitions + ≈ 40 kg bands *9 sets Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 8 kg * 15 reps * 4 sets 12 kg*15*4 sets 15 kg*20*3 sets Seated Dumbbell Press 12 kg * Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 30 kg bands 35 kg* 3 repetitions + ≈ 30 kg bands *9 sets French press (dumbbells) 18 kg * 12 *3 Wiring dumbbells 10 kg*12*4 Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps in the block simulator 12 reps *5 Biceps lifting (dumbbells) 10 kg * 30 reps *6 Seated Dumbbell Press Read More »
Bench Press 20 kg*20 30 kg*10 40 kg*5 50 kg*5 60 kg*3*3 sets 65 kg*3*3 sets Bench in slingshot 70 kg*2 80 kg*2 French press dumbbells 12 repetitions * 3 sets Cable Tricep Extension 20 repetitions * 3 sets Seated Dumbbell Press 15 repetitions * 6 sets Standing dumbbell shoulder swings LATERAL 15 repetitions * 10 sets FRONT 15 repetitions * 10 sets Biceps curls with dumbbells 30 repetitions * Read More »
