High-speed bench press 20 kg *12 35 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 »
Squat RAW 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80kg*3 90kg*3 105kg*1 110kg*1 105kg*2 Hyperextension 20*5 sets Squat RAW (2) 50kg*5 50kg*3 50kg*8 80kg*3 100kg*2 110kg*1 117,5kg*1 117,5kg*2 Hyperextension 20*5 sets ABS
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 »
Box Squat with chains 20 kg*12 20 kg +32 kg chains*8 30 kg +32 kg chains*5 40 kg +32 kg chains*3 50 kg +32 kg chains*3 60 kg +32 kg chains*3 70 kg +32 kg chains*2*9sets ABS Hyperextension
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 »
Squat RAW 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 105 kg*2*3 110*1*2 Hyperextension 20*5 sets Deadlift from the pit (-5 cm) 50 kg* 5 80 kg *5 90 kg* 5 100 kg*3 110 kg*2*2 115 kg *1 *3 ABS training РУССКАЯ ВЕРСИЯ присед 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 105 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 »
Deadlift RAW 20 kg*20 40 kg*12 50 kg*6 70 kg*5*2 80 kg*3 90 kg*2 100 kg*2 110 kg*2 120 kg*1 Deadlift with METAL KING SUMO IPF deadlift suit (down straps) 130*1 140*1 140*1 with straps 150 *1 – Deadlift RAW 110*5*6 110*12 repetitions Hyperextension 12*3 ABS training РУССКАЯ ВЕРСИЯ Тяга без экипировки 20 kg*20 40 kg*12 50 kg*6 70 kg*5*2 80 kg*3 90 kg*2 100 kg*2 110 kg*2 120 kg*1 Тяга в METAL Read More »
