-
@ rakoo
2025-04-25 00:30:30
Bench day after office
#workout #benchpress
BP heavy
April 24 18:42-20:29
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 8 Reps
7. 72 Kg x 8 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 6 Reps
7. 65 Kg x 7 Reps
Barbell Shoulder Press
1. 28 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 12 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 20 Reps
2. 10 Kg x 20 Reps
Landmine row
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 35 Reps