lift

P7sh

date: Mar 25, 2024
time: 12:31 PM–1:46 PM
duration: 1h 15m
sets: 20 sets
share: share this workout
P7sh Mar 25, 2024 · 12:31 PM–1:46 PM · 1h 15m · 20 sets · 65 volume points Dumbbell Standing Overhead Press 1. 25 lbs × 17 @ RPE 8 — PR: volume · reps 2. 30 lbs × 7 @ RPE 8.5 3. 30 lbs × 10 4. 30 lbs × 9 @ RPE 9 Standing Cross-over High Reverse Fly 1. 30 lbs × 7 @ RPE 9 — PR 2. 20 lbs × 9 @ RPE 9 — PR: reps 3. 20 lbs × 8 Lateral Raise 1. 5 lbs × 10 @ RPE 7 2. 10 lbs × 16 @ RPE 8 — PR: reps 3. 10 lbs × 16 @ RPE 8 Overhead Triceps Extension 1. 0 lbs · incomplete 2. 30 lbs × 16 @ RPE 9 3. 30 lbs × 12 @ RPE 9 4. 30 lbs × 13 @ RPE 9.5 Incline Bench Press 1. 40 lbs × 11 @ RPE 10 2. 40 lbs × 10 @ RPE 9.5 3. 40 lbs × 8 @ RPE 10 Cable Crossover 1. 25 lbs × 13 @ RPE 9 — PR: volume 2. 25 lbs × 12 @ RPE 9 3. 25 lbs × 11 @ RPE 9 https://ben.soy/fitness/lift/2024-03-25T12-31-06-04-00
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Dumbbell Standing Overhead Press

4 sets

11 volume points

RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 17PR: volume · reps
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 7
03
30 lbs × 10
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 9

Standing Cross-over High Reverse Fly

3 sets

10 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 7PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 9PR: reps
07
20 lbs × 8

Lateral Raise

3 sets

8 volume points

RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
5 lbs × 10
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
10 lbs × 16PR: reps
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
10 lbs × 16

Overhead Triceps Extension

4 sets

12 volume points

11
0 lbs
incomplete
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 16
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 12
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 13

Incline Bench Press

3 sets

12 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 11
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 8

Cable Crossover

3 sets

12 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 13PR: volume
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 12
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 11

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