rakoo on Nostr: Starting the week with some lifting. #workout #ohp OHP Heavy March 3 08:22-09:35 ...

Starting the week with some lifting.

#workout #ohp


OHP Heavy
March 3 08:22-09:35

Barbell Shoulder Press
1. 12 Kg x 5 Reps
2. 15 Kg x 5 Reps
3. 18 Kg x 3 Reps
4. 23 Kg x 5 Reps
5. 26 Kg x 5 Reps
6. 29 Kg x 8 Reps
7. 27 Kg x 10 Reps

Barbell Bench Press
1. 38 Kg x 10 Reps
2. 35 Kg x 10 Reps
3. 32 Kg x 10 Reps
4. 29 Kg x 10 Reps
5. 26 Kg x 10 Reps

Pullup
1. 85 Kg x 9 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 8 Reps
2. 10 Kg x 9 Reps
3. 10 Kg x 13 Reps

Bent-over Side Raise
1. 10 Kg x 15 Reps
2. 10 Kg x 15 Reps
3. 10 Kg x 15 Reps

Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps