rakoo on Nostr: A very sweaty workout after office #workout #benchpress BP heavy March 6 17:30-18:41 ...

A very sweaty workout after office

#workout #benchpress


BP heavy
March 6 17:30-18:41

Bent-Over Barbell Row
1. 27 Kg x 5 Reps
2. 33 Kg x 5 Reps
3. 40 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 56 Kg x 3 Reps
6. 63 Kg x 10 Reps
7. 57 Kg x 13 Reps

Barbell Bench Press
1. 27 Kg x 5 Reps
2. 33 Kg x 5 Reps
3. 40 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 56 Kg x 3 Reps
6. 63 Kg x 6 Reps
7. 57 Kg x 8 Reps

Barbell Shoulder Press
1. 18 Kg x 10 Reps
2. 16 Kg x 10 Reps
3. 15 Kg x 10 Reps
4. 14 Kg x 10 Reps
5. 12 Kg x 10 Reps

Decline Pushup
1. 85 Kg x 15 Reps
2. 85 Kg x 8 Reps
3. 85 Kg x 8 Reps
4. 85 Kg x 8 Reps
5. 85 Kg x 8 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 40 Reps