rakoo on Nostr: Hot day. The summer doesn't want to leave. Pretty nice #workout #benchpress BP 555 ...

Hot day. The summer doesn't want to leave. Pretty nice #workout

#benchpress


BP 555
April 4 16:51-18:12

Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps

Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps

Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps

Inverted Bodyweight Row
1. 85 Kg x 6 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 6 Reps
5. 85 Kg x 6 Reps

Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 24 Reps

Landmine press
1. 20 Kg x 27 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 17 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 34 Reps

Punching bag
1. 10:00