rakoo on Nostr: A nice #workout before dinner #benchpress #fitness BP heavy January 30 18:32-19:44 ...

A nice #workout before dinner

#benchpress #fitness


BP heavy
January 30 18:32-19:44

Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 59 Kg x 5 Reps
5. 66 Kg x 3 Reps
6. 74 Kg x 6 Reps
7. 67 Kg x 7 Reps

Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 59 Kg x 5 Reps
5. 66 Kg x 3 Reps
6. 74 Kg x 6 Reps
7. 67 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 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 20 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 32 Reps