lift

Big Boy Back n Biceps

date: Sep 9, 2025
time: 2:02 PM–5:49 PM
duration: 3h 47m
sets: 22 sets
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Big Boy Back n Biceps Sep 9, 2025 · 2:02 PM–5:49 PM · 3h 47m · 22 sets · 60 volume points Super Low Row (Plate Machine) 1. 90 lbs × 10 2. 180 lbs × 7 — PR: max load 3. 220 lbs × 6 — PR: 1RM 4. 180 lbs × 12 @ RPE 9.5 — PR: volume 5. 180 lbs × 8 6. 180 lbs × 9 @ RPE 10 Lat Pulldown (Single Arm) 1. 35 lbs × 6 @ RPE 8.5 2. 50 lbs × 13 @ RPE 9.5 — PR 3. 50 lbs × 11 Lever Pullover 1. 50 lbs × 8 — PR 2. 140 lbs × 11 @ RPE 9 — PR 3. 140 lbs × 10 @ RPE 9 4. 140 lbs × 7 @ RPE 9 Upright Row 1. 90 lbs × 13 @ RPE 9.5 2. 90 lbs × 10 @ RPE 9 Smith Shrug 1. 180 lbs × 13 @ RPE 8.5 — PR 2. 180 lbs × 14 @ RPE 9 — PR: 1RM · volume · reps Bicep Twist Curl (Cable) 1. 35 lbs × 6 2. 57.5 lbs × 10 3. 57.5 lbs × 9 @ RPE 10 Preacher Curl 1. 50 lbs × 7 2. 50 lbs × 5 https://ben.soy/fitness/lift/2025-09-09T14-02-21-04-00
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Super Low Row (Plate Machine)

6 sets

15 volume points

01
90 lbs × 10
02
180 lbs × 7PR: max load
03
220 lbs × 6PR: 1RM
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
180 lbs × 12PR: volume
05
180 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
180 lbs × 9

Lat Pulldown (Single Arm)

3 sets

6 volume points

RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 6
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 13PR
09
50 lbs × 11

Lever Pullover

4 sets

14 volume points

10
50 lbs × 8PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
140 lbs × 11PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
140 lbs × 10
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
140 lbs × 7

Upright Row

2 sets

6 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
90 lbs × 13
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
90 lbs × 10

Smith Shrug

2 sets

6 volume points

RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
180 lbs × 13PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
180 lbs × 14PR: 1RM · volume · reps

Bicep Twist Curl (Cable)

3 sets

9 volume points

18
35 lbs × 6
19
57.5 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
57.5 lbs × 9

Preacher Curl

2 sets

4 volume points

21
50 lbs × 7
22
50 lbs × 5

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