Time to go back to my 4-days routine for now.
#workout #ohp
OHP Heavy
January 8 18:16-19:30
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 36 Kg x 5 Reps
5. 40 Kg x 3 Reps
6. 45 Kg x 5 Reps
7. 41 Kg x 5 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 41 Kg x 10 Reps
3. 37 Kg x 10 Reps
4. 34 Kg x 10 Reps
5. 30 Kg x 10 Reps
Pullup
1. 85 Kg x 9 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps
Dumbbell Curl
1. 10 Kg x 10 Reps
2. 10 Kg x 10 Reps
3. 10 Kg x 10 Reps
Bent-over Side Raise
1. 5 Kg x 25 Reps
2. 5 Kg x 25 Reps
3. 5 Kg x 25 Reps
Dumbbell Side Raise
1. 5 Kg x 5 Reps
2. 5 Kg x 5 Reps
3. 5 Kg x 5 Reps
rakoo
npub1u5t…8fs3
2024-01-08 23:33:04
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2024-01-08 23:33:04Event JSON
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"content": "Time to go back to my 4-days routine for now.\n\n#workout #ohp\n\n\nOHP Heavy\nJanuary 8 18:16-19:30\n\nBarbell Shoulder Press\n1. 19 Kg x 5 Reps\n2. 24 Kg x 5 Reps\n3. 29 Kg x 3 Reps\n4. 36 Kg x 5 Reps\n5. 40 Kg x 3 Reps\n6. 45 Kg x 5 Reps\n7. 41 Kg x 5 Reps\n\nBarbell Bench Press\n1. 45 Kg x 10 Reps\n2. 41 Kg x 10 Reps\n3. 37 Kg x 10 Reps\n4. 34 Kg x 10 Reps\n5. 30 Kg x 10 Reps\n\nPullup\n1. 85 Kg x 9 Reps\n2. 85 Kg x 6 Reps\n3. 85 Kg x 5 Reps\n4. 85 Kg x 5 Reps\n5. 85 Kg x 3 Reps\n\nDumbbell Curl\n1. 10 Kg x 10 Reps\n2. 10 Kg x 10 Reps\n3. 10 Kg x 10 Reps\n\nBent-over Side Raise\n1. 5 Kg x 25 Reps\n2. 5 Kg x 25 Reps\n3. 5 Kg x 25 Reps\n\nDumbbell Side Raise\n1. 5 Kg x 5 Reps\n2. 5 Kg x 5 Reps\n3. 5 Kg x 5 Reps",
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