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rakoo
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2024-09-02 22:19:15

rakoo on Nostr: monday lifting done #workout #ohp OHP Heavy September 2 16:42-18:18 Barbell Shoulder ...

monday lifting done

#workout #ohp


OHP Heavy
September 2 16:42-18:18

Barbell Shoulder Press
1. 17 Kg x 5 Reps
2. 21 Kg x 5 Reps
3. 25 Kg x 3 Reps
4. 32 Kg x 5 Reps
5. 36 Kg x 3 Reps
6. 40 Kg x 5 Reps
7. 36 Kg x 6 Reps

Barbell Bench Press
1. 43 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 36 Kg x 10 Reps
4. 32 Kg x 10 Reps
5. 29 Kg x 10 Reps

Pullup
1. 85 Kg x 10 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps

Dumbbell Curl
1. 10 Kg x 5 Reps
2. 10 Kg x 5 Reps
3. 10 Kg x 5 Reps

Bent-over Side Raise
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
3. 10 Kg x 20 Reps

Dumbbell Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps
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