lift

Nicely Fit Co

date: Jan 7, 2025
time: 9:13 AM–10:14 AM
duration: 1h 01m
sets: 13 sets
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Nicely Fit Co Jan 7, 2025 · 9:13 AM–10:14 AM · 1h 01m · 13 sets · 32 volume points Dumbbell Standing Overhead Press 1. 25 lbs × 10 2. 30 lbs × 15 @ RPE 7.5 — PR: 1RM · volume Barbell Seated Overhead Press 1. 45 lbs × 6 2. 65 lbs × 10 @ RPE 8 3. 65 lbs × 6 Overhead Triceps Extension 1. 37.5 lbs × 10 @ RPE 8 2. 47.5 lbs × 9 @ RPE 9 3. 37.5 lbs × 8 Upright Row 1. 52.5 lbs × 10 2. 72.5 lbs × 12 @ RPE 8.5 3. 82.5 lbs × 10 @ RPE 8.5 Lateral Raise 1. 9 lbs × 13 @ RPE 9 2. 10.5 lbs × 12 @ RPE 9.5 https://ben.soy/fitness/lift/2025-01-07T09-13-31-05-00
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Dumbbell Standing Overhead Press

2 sets

4 volume points

01
25 lbs × 10
RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 15PR: 1RM · volume

Barbell Seated Overhead Press

3 sets

7 volume points

03
45 lbs × 6
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
65 lbs × 10
05
65 lbs × 6

Overhead Triceps Extension

3 sets

9 volume points

RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
37.5 lbs × 10
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
47.5 lbs × 9
08
37.5 lbs × 8

Upright Row

3 sets

6 volume points

09
52.5 lbs × 10
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
72.5 lbs × 12
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
82.5 lbs × 10

Lateral Raise

2 sets

6 volume points

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

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