First #workout of 2026
#happynewyear
BP heavy
1 Jan 12:09
1:12:11
30 Sets
8 Tons
250 Reps
Bent-Over Barbell Row
1. 28 kg × 5 reps
2. 34 kg × 5 reps
3. 41 kg × 3 reps
4. 51 kg × 5 reps
5. 58 kg × 3 reps
6. 65 kg × 10 reps
7. 59 kg × 10 reps
Barbell Bench Press
1. 28 kg × 5 reps
2. 34 kg × 5 reps
3. 41 kg × 3 reps
4. 51 kg × 5 reps
5. 58 kg × 3 reps
6. 65 kg × 7 reps
7. 59 kg × 8 reps
Barbell Shoulder Press
1. 24 kg × 10 reps
2. 22 kg × 10 reps
3. 20 kg × 10 reps
4. 18 kg × 10 reps
5. 16 kg × 10 reps
Triceps Dip
1. 85 kg × 6 reps
2. 85 kg × 6 reps
3. 85 kg × 4 reps
4. 85 kg × 4 reps
5. 85 kg × 2 reps
Neck harness
1. 10 kg × 20 reps
2. 10 kg × 20 reps
Landmine row
1. 20 kg × 27 reps
ShouldersBicepsTriceps pump
1. 12 kg × 13 reps
2. 12 kg × 11 reps
3. 5 kg × 10 reps