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Very nice workout after a long day of work.

#workout #benchpress

BP heavy

August 1 18:40-19:51

Bent-Over Barbell Row

1. 30 Kg x 5 Reps

2. 37 Kg x 5 Reps

3. 45 Kg x 3 Reps

4. 52 Kg x 3 Reps

5. 60 Kg x 3 Reps

6. 67 Kg x 8 Reps

7. 61 Kg x 10 Reps

Barbell Bench Press

1. 30 Kg x 5 Reps

2. 37 Kg x 5 Reps

3. 45 Kg x 3 Reps

4. 52 Kg x 3 Reps

5. 60 Kg x 3 Reps

6. 67 Kg x 6 Reps

7. 61 Kg x 6 Reps

Barbell Shoulder Press

1. 26 Kg x 10 Reps

2. 24 Kg x 10 Reps

3. 22 Kg x 10 Reps

4. 20 Kg x 10 Reps

5. 18 Kg x 10 Reps

Decline Pushup

1. 85 Kg x 22 Reps

2. 85 Kg x 11 Reps

3. 85 Kg x 11 Reps

4. 85 Kg x 11 Reps

5. 85 Kg x 11 Reps

Neck harness

1. 10 Kg x 20 Reps

2. 10 Kg x 20 Reps

Landmine row

1. 20 Kg x 25 Reps

ShouldersBicepsTriceps pump

1. 1 Kg x 21 Reps

2. 1 Kg x 30 Reps

3. 1 Kg x 40 Reps

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Discussion

Good effort my man. 💪🧡

Impressive

Try this some time... or don't.

Bench press:

Three sets of 225 lbs x 15 reps each

Decline or incline bench press:

Three sets of 205 lbs x 12-15 reps each

Dumbell shoulder fly:

1. 40 lbs x 12 reps

2. Two sets of 45 lbs x 8 reps each

Cable shoulder press:

1. 80 lbs x 12 reps

2. 90 lbs x 10 reps

3. 110 lbs x 5-7 reps

Kettleball reverse fly:

Three sets of preferred weight x 8-10 reps each

Cable row:

Three sets of preferred weight x 12-15 reps each

Mid grip lat pulldown:

1. 160 lbs x 15 reps

2. 190 x 10 reps

3. 220 x 5-7 reps

Two mile jog

Squat:

Three sets of 245 lbs x 10 reps each

100 crunches