lift

Benches For The Wenches

date: Mar 29, 2025
time: 11:40 AM–12:53 PM
duration: 1h 12m
sets: 26 sets
share: share this workout
Benches For The Wenches Mar 29, 2025 · 11:40 AM–12:53 PM · 1h 12m · 26 sets · 67 volume points Incline Bench Press 1. 25 lbs × 10 2. 50 lbs × 6 3. 70 lbs × 9 4. 70 lbs × 6 @ RPE 10 5. 60 lbs × 6 @ RPE 10 Chest Fly (Plate Machine) 1. 25 lbs × 6 2. 35 lbs × 5 3. 50 lbs × 5 4. 35 lbs × 8 @ RPE 9.5 5. 35 lbs × 7 @ RPE 10 Chest Dip 1. 0 lbs × 6 2. 0 lbs × 6 @ RPE 10 Triceps Press (Machine) 1. 100 lbs × 8 2. 175 lbs × 9 @ RPE 7 — PR: max load 3. 190 lbs × 7 — PR: 1RM 4. 190 lbs × 6 Lever Lateral Raise 1. 90 lbs × 12 — PR: 1RM · volume 2. 90 lbs × 11 3. 90 lbs × 9 4. 90 lbs × 7 Overhead Triceps Extension 1. 40 lbs × 6 2. 55 lbs × 8 3. 55 lbs × 5 Barbell Seated Overhead Press 1. 60 lbs × 9 @ RPE 10 2. 60 lbs × 5 Running (Treadmill) 1. 0 lbs · 20m 49s — PR: max load https://ben.soy/fitness/lift/2025-03-29T11-40-47-04-00
Select the text above to copy it — it already ends with this page's link.

Incline Bench Press

5 sets

16 volume points

01
25 lbs × 10
02
50 lbs × 6
03
70 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 6

Chest Fly (Plate Machine)

5 sets

13 volume points

06
25 lbs × 6
07
35 lbs × 5
08
50 lbs × 5
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 7

Chest Dip

2 sets

7 volume points

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

Triceps Press (Machine)

4 sets

8 volume points

13
100 lbs × 8
RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
175 lbs × 9PR: max load
15
190 lbs × 7PR: 1RM
16
190 lbs × 6

Lever Lateral Raise

4 sets

8 volume points

17
90 lbs × 12PR: 1RM · volume
18
90 lbs × 11
19
90 lbs × 9
20
90 lbs × 7

Overhead Triceps Extension

3 sets

6 volume points

21
40 lbs × 6
22
55 lbs × 8
23
55 lbs × 5

Barbell Seated Overhead Press

2 sets

7 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 9
25
60 lbs × 5

Running (Treadmill)

1 set

2 volume points

26
0 lbsPR: max load
20m 49s

theme