Circuit #2: Bench press, we will take the weight to our measure in my case is about 40-50kg approximate. Performing 7-10 repetitions with rest no more than 10-15 seconds, with a total of 5 sets.

Circuit #3: Bench Press. Third and best exercise... Here we are going to work 3 types of weight: Our maximum, medium and minimum, in my case are approximately 40-50kg; 30-15 and 8-12kg. We are going to do 10 reps of each one starting with the heaviest weight and we will go down to the second weight until we reach the minimum. It works better if we do it with a partner so that we don't lose our posture and they pass us the bar or weight to do the exercise.