Jack and Jiceps · Fitness

Chest-Supported Row (Plate Machine)

6 sets

12 volume points

4 sets

11 volume points

07
85 lbs × 10
08
160 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 6
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
140 lbs × 7

7 sets

19 volume points

11
45 lbs × 10
12
135 lbs × 8
13
225 lbs × 4PR: max load
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
295 lbs × 5PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 11
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 9
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 10

4 sets

8 volume points