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 »
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*2 sets My first Squat equipment ( straps down) 80 kg*2 100 kg*2 130 kg*2 150 kg*2 165 kg*2 Hyperextension 20*5 sets РУССКАЯ ВЕРСИЯ Присед без экипировки 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 повторения* 2 подхода Мой первый присед в экипировке ( со спущенными лямками) 80 kg*2 100 kg*2 130 kg*2 Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5 58 kg*2*2 67,5 kg*1*3 72,5 kg*1 (on board 8 cm) 77,5 kg*1 (on board 8 cm) 82,5 kg*1 (on board 8 cm) 87,5 kg*1 (on board 8 cm) 92,5 kg*1 (on board 8 cm) Triceps in the block simulator 15*5 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 3 kg*12 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 Read More »
Box Squat with chains 20 kg*12*2 20 kg+32 kg chains 30 kg +32 kg chains 40 kg+32 kg chains 50 kg+32 kg chains 63 kg+32 kg chains Light Deadlift 50 kg*5*3 60 kg*3*5 80 kg*3 +16 kg chains 100 kg*1*2 +32 kg chains Reverse Hyperextension 12*5 sets High jump ABS training РУССКАЯ ВЕРСИЯ Присед на ящик с цепями 20 kg*12*2 20 kg+32 kg цепей 30 kg +32 kg цепей 40 kg+32 kg цепей 50 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 »
Squat RAW 20 kg*20*3 40 kg*8 50 kg*5 60 kg * 3 80 kg *3 90 kg* 3 103 kg*2 113 kg*1 118 kg*1 133 kg *2 with Knee Wraps Deadlift 60 kg*8 *5 Hyperextension 12*4 Abs 20*4 РУССКАЯ ВЕРСИЯ Присед без экипировки 20 kg*20*3 40 kg*8 50 kg*5 60 kg * 3 80 kg *3 Read More »
Bench press (on board 4 cm) 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5 60 kg*3 *2 65 kg*3 72,5 kg*2*2 sets 77,5 kg*1 *3 sets French press with band 15 kg + 10 kg band *15* 5 Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Breeding dumbbells lying 8 kg* 20*5 sets Seated Dumbbell Press 10kg*15*5 РУССКАЯ ВЕРСИЯ Жим лежа без экипировки Read More »
Light Deadlift 50 kg*5*3 60 kg*3*2 70 kg*3 80 kg*4 +16 kg chains 110 kg*1*2 Box Squat with chains 20 kg*12*2 20 kg+32 kg chains 30 kg +32 kg chains 40 kg+32 kg chains 50 kg+32 kg chains 63 kg+32 kg chains Reverse Hyperextension 12*3 sets High jump ABS with bands 20*3 sets РУССКАЯ ВЕРСИЯ Легкая тяга 50 kg*5*3 60 kg*3*2 70 kg*3 80 kg*4 +16 kg цепей 110 kg*1*2 Присед на ящик Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 40 kg bands 30 kg* 3 repetitions + ≈ 40 kg bands *9 sets French press with band 15kg + 1 band *15*3 French press (dumbbells) 12kg*30*2 Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 10 kg * 30 reps *6 Seated Dumbbell Read More »
