lift

Arms 4 Lunch

date: Dec 1, 2025
time: 1:13 PM–1:35 PM
duration: 21m 51s
sets: 13 sets
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Arms 4 Lunch Dec 1, 2025 · 1:13 PM–1:35 PM · 21m 51s · 13 sets · 42 volume points Upright Row 1. 50 lbs × 10 · warm-up 2. 70 lbs × 8 · warm-up 3. 115 lbs × 9 @ RPE 10 — PR: 1RM 4. 95 lbs × 9 @ RPE 9 5. 85 lbs × 9 @ RPE 10 Cable One Arm Biceps Curl 1. 20 lbs × 8 · warm-up 2. 30 lbs × 7 · failure — PR 3. 30 lbs × 5 @ RPE 9 4. 23 lbs × 9 @ RPE 9 — PR: reps Overhead Triceps Extension 1. 30 lbs × 8 · warm-up 2. 50 lbs × 8 @ RPE 9 3. 53 lbs × 7 · failure Cable One Arm Lateral Raise 1. 10 lbs × 10 @ RPE 9 https://ben.soy/fitness/lift/2025-12-01T13-13-42-05-00
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Upright Row

5 sets

14 volume points

W
50 lbs × 10
W
70 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 9PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
85 lbs × 9

Cable One Arm Biceps Curl

4 sets

14 volume points

W
20 lbs × 8
F
30 lbs × 7PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 5
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
23 lbs × 9PR: reps

Overhead Triceps Extension

3 sets

10 volume points

W
30 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 8
F
53 lbs × 7

Cable One Arm Lateral Raise

1 set

4 volume points

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

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