High-speed bench press 20 kg*12 30 kg*8 37 kg + over 30 kg bands *3*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 Read More »
Front squat 20 kg*12 30 kg*8 40 kg*5 50 kg*3 60 kg*3 70 kg*3 80 kg*3 90 kg*1 101 kg*1 80 kg*3*3 lunges with dumbbells 20 kg*12*6 sets lunges with dumbbells 12*5 sets
High-speed bench press 20 kg*12 30 kg*8 35 kg + over 30 kg bands *3*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 Read More »
Bench Press RAW 20 kg*12*2 30 kg*8 40 kg*5 50 kg*5 60 kg*3 70 kg*1*4 sets slingshot 80 kg*2*2 sets equipment 90 kg*1 100 kg*1 on board 8 cm 105 kg*1 on board 8 cm 95 kg*2 on board 3 cm 95 kg*1 on board 3 cm *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 15 kg*12 10 kg*12 Read More »
From today I have started hard preparation for the World Cup. I am obliged to observe the sleep mode, diet (except for my birthday (May 21))…. At a time when my peers can enjoy life 😀 Wish me luck! I hope my training and competitions will be held without incident 🙂
Bench press 20 kg*12 30 kg*12 35 kg+16 kg bands*3 40 kg+16 kg bands*3*9 latissimus on simulator 12*7 sets lifting dumbbells in the slope 25 kg*12*6 sets biceps curl 18*12 20*12 30*12 concentrated lifts (biceps) 18 kg*15*5 press dumbbell sitting 9 kg*12 10kg *12*5 Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg Read More »
squat with wraps 20 kg*12*2 sets 40 kg*5 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 103 kg*3 123 kg*2 133 kg*2 143 kg*2 deadlift in gear 90 kg*1*4 sets 100 kg*1*3 sets 110 kg*1 120 kg*1 130 kg*1*6 sets squat in gear without wraps 103 kg*2 123 kg*2 133 kg*2 Leg Extension simulator 12*5 sets hyperextension
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*3 60 kg*3 65 kg*3 70 kg*2*2 equipment 80 kg On 8 cm 90 kg*3 cm 90*2 slingshot 80*3 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 Read More »
Bench press from the floor 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*3*3 70 kg*2 75 kg*2 80 kg*1*2 sets 70 kg*3 french press 25*20*5 latissimus on simulator 12*7 sets lifting dumbbells in the slope 25 kg*12*6 sets biceps curl 18*12 20*12 30*12 concentrated lifts (biceps) 18 kg*15*5 press dumbbell sitting 9 kg*12 10kg *12*5 Standing dumbbell shoulder swings 7 kg*12 8 kg*12 Read More »
Bench press RAW with chains 20 kg*20*3 30 kg*8 40 kg*5 20 kg+25kg chains 30 kg+25kg chains 40 kg+25kg chains*3*3 50 kg+25kg chains*2*3 80 kg*1 french press 30*12*3 Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg *12 reps 12kg *15 reps 15kg *15 reps 8kg *15 reps 5kg *15 reps
