rakoo on Nostr: Very nice workout after a long day of work. #workout #benchpress BP heavy August 1 ...

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