lift

High Functioning Forearms

date: Nov 29, 2025
time: 1:00 PM–1:51 PM
duration: 50m 45s
sets: 18 sets
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High Functioning Forearms Nov 29, 2025 · 1:00 PM–1:51 PM · 50m 45s · 18 sets · 47 volume points Sandbag Power Clean 1. 20 lbs × 10 · warm-up 2. 35 lbs × 8 · warm-up 3. 50 lbs × 13 — PR 4. 50 lbs × 10 5. 50 lbs × 13 6. 50 lbs × 9 Ring Neutral Grip Inverted Row 1. 8 reps @ RPE 9 — PR: reps 2. 7 reps · failure 3. 4 reps @ RPE 10 Dumbbell Biceps Curl 1. 20 lbs × 6 · warm-up 2. 30 lbs × 7 @ RPE 10 — PR 3. 30 lbs × 7 @ RPE 10 Dumbbell Seated Palms Up Wrist Curl 1. 10 lbs × 10 · warm-up 2. 17.5 lbs × 8 · warm-up 3. 25 lbs × 12 @ RPE 8 — PR 4. 25 lbs × 13 @ RPE 10 — PR: 1RM · volume · reps Reverse Concentration Curls 1. 25 lbs × 12 @ RPE 9 — PR: 1RM · volume 2. 25 lbs × 12 @ RPE 9.5 https://ben.soy/fitness/lift/2025-11-29T13-00-50-05-00
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Sandbag Power Clean

6 sets

8 volume points

W
20 lbs × 10
W
35 lbs × 8
03
50 lbs × 13PR
04
50 lbs × 10
05
50 lbs × 13
06
50 lbs × 9

Ring Neutral Grip Inverted Row

3 sets

15 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
8 repsPR: reps
F
7 reps
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
4 reps

Dumbbell Biceps Curl

3 sets

10 volume points

W
20 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 7PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 7

Dumbbell Seated Palms Up Wrist Curl

4 sets

8 volume points

W
10 lbs × 10
W
17.5 lbs × 8
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 12PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 13PR: 1RM · volume · reps

Reverse Concentration Curls

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.
25 lbs × 12PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 12

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