rakoo on Nostr: A nice workout before going to the office #workout #benchpress BP heavy June 6 ...

A nice workout before going to the office

#workout #benchpress


BP heavy
June 6 09:04-10:14

Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 10 Reps
7. 66 Kg x 11 Reps

Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 7 Reps
7. 60 Kg x 7 Reps

Barbell Shoulder Press
1. 25 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 18 Kg x 10 Reps

Decline Pushup
1. 83 Kg x 20 Reps
2. 83 Kg x 10 Reps
3. 83 Kg x 10 Reps
4. 83 Kg x 10 Reps
5. 83 Kg x 10 Reps

Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps

Landmine row
1. 20 Kg x 20 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps