rakoo on Nostr: GM! I'm ready to start the week #ohp #workout OHP Heavy November 4 08:06-09:28 ...

GM! I'm ready to start the week

#ohp #workout


OHP Heavy
November 4 08:06-09:28

Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 22 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 33 Kg x 5 Reps
5. 37 Kg x 3 Reps
6. 42 Kg x 5 Reps
7. 38 Kg x 5 Reps

Barbell Bench Press
1. 44 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 33 Kg x 10 Reps
5. 30 Kg x 10 Reps

Pullup
1. 85 Kg x 8 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 3 Reps

Dumbbell Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 6 Reps
3. 10 Kg x 6 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 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps