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Pull out your free hand vertically. Hold the bar for 10 seconds.
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The vertical thrust of the upper block with a wide grip 212-153-0-1-075 sec. Arnold’s bench press in a sitting position; 112-153-0-1-075 sec. Squats212-153-0-1-075 soft erection. Horizontal thrust of the lower block to the belt in a sitting position; 112-153-0-1-075 sec.
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To become a champion you need to train endlessly, overcoming suffering and pain. Therefore, I call this the routine of suffering.
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Note: do bending exercises no more than 6-10 times. Remember that excessive stress on the joints will lead to their medical wp pop rapid wear.