lift

\uD83C\uDF7A\uD83C\uDF7A\uD83C\uDF7A\u27A1\uFE0F\uD83D\uDCAA\u2049\uFE0F

date: Dec 4, 2025
time: 9:54 PM–10:21 PM
duration: 27m 10s
sets: 10 sets
share: share this workout
\uD83C\uDF7A\uD83C\uDF7A\uD83C\uDF7A\u27A1\uFE0F\uD83D\uDCAA\u2049\uFE0F Dec 4, 2025 · 9:54 PM–10:21 PM · 27m 10s · 10 sets · 27 volume points Dumbbell Bench Press 1. 25 lbs × 10 · warm-up 2. 35 lbs × 8 · warm-up 3. 60 lbs × 4 · warm-up 4. 70 lbs × 8 @ RPE 10 5. 60 lbs × 8 @ RPE 10 Seated Shoulder Press 1. 25 lbs × 7 · warm-up 2. 32.5 lbs × 7 @ RPE 9 — PR 3. 32.5 lbs × 6 @ RPE 10 Standing Up Straight Crossovers 1. 27.5 lbs × 9 @ RPE 9 — PR 2. 27.5 lbs × 6 @ RPE 9 https://ben.soy/fitness/lift/2025-12-04T21-54-15-05-00
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Dumbbell Bench Press

5 sets

10 volume points

W
25 lbs × 10
W
35 lbs × 8
W
60 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 8

Seated Shoulder Press

3 sets

9 volume points

W
25 lbs × 7
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
32.5 lbs × 7PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
32.5 lbs × 6

Standing Up Straight Crossovers

2 sets

8 volume points

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

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