rakoo on Nostr: gm! After a national holiday, is very hard to comeback to the routine. #workout #ohp ...

gm! After a national holiday, is very hard to comeback to the routine.

#workout #ohp


OHP 555
September 23 07:58-09:13

Barbell Shoulder Press
1. 17 Kg x 5 Reps
2. 22 Kg x 5 Reps
3. 26 Kg x 3 Reps
4. 28 Kg x 5 Reps
5. 32 Kg x 5 Reps
6. 32 Kg x 5 Reps

Barbell Bench Press
1. 51 Kg x 10 Reps
2. 47 Kg x 10 Reps
3. 44 Kg x 10 Reps
4. 40 Kg x 10 Reps
5. 36 Kg x 10 Reps

Pullup
1. 85 Kg x 11 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 4 Reps

Alternating Dumbbell Hammer Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 7 Reps
3. 10 Kg x 7 Reps

Dumbbell Side Raise
1. 5 Kg x 16 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 13 Reps

Bent-over Side Raise
1. 10 Kg x 11 Reps
2. 10 Kg x 11 Reps
3. 10 Kg x 12 Reps