lift

Arms Alone

date: Dec 30, 2025
time: 6:07 PM–6:35 PM
duration: 28m 20s
sets: 13 sets
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Arms Alone Dec 30, 2025 · 6:07 PM–6:35 PM · 28m 20s · 13 sets · 44 volume points Lever Seated Shoulder Press 1. 55 lbs × 10 · warm-up 2. 76 lbs × 6 · warm-up 3. 111 lbs × 4 · failure — PR: max load 4. 104 lbs × 3 · failure 5. 94 lbs × 3 · failure Lever Seated Row 1. 117 lbs × 7 · warm-up 2. 164 lbs × 8 · warm-up 3. 225 lbs × 14 @ RPE 10 — PR: 1RM · volume · reps 4. 225 lbs × 10 @ RPE 9 Barbell Biceps Curl 1. 50 lbs × 10 @ RPE 9 — PR 2. 50 lbs × 10 @ RPE 10 Cable One Arm Lateral Raise 1. 16 lbs × 7 @ RPE 9 2. 11 lbs × 9 @ RPE 9 https://ben.soy/fitness/lift/2025-12-30T18-07-28-05-00
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Lever Seated Shoulder Press

5 sets

18 volume points

W
55 lbs × 10
W
76 lbs × 6
F
111 lbs × 4PR: max load
F
104 lbs × 3
F
94 lbs × 3

Lever Seated Row

4 sets

9 volume points

W
117 lbs × 7
W
164 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 14PR: 1RM · volume · reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 10

Barbell Biceps Curl

2 sets

9 volume points

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

Cable One Arm Lateral Raise

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

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