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@ rakoo
2025-05-08 23:34:13
Workout of the day
#workout #benchpress
BP 555
May 8 18:24-19:33
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine press
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 35 Reps
3. 1 Kg x 40 Reps