lift

biceps

date: Jan 7, 2026
time: 11:55 AM–12:32 PM
duration: 36m 29s
sets: 14 sets
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biceps Jan 7, 2026 · 11:55 AM–12:32 PM · 36m 29s · 14 sets · 49 volume points Bent Over Row 1. 45 lbs × 12 · warm-up 2. 85 lbs × 8 · warm-up 3. 105 lbs × 14 @ RPE 9 4. 105 lbs × 11 @ RPE 9 5. 105 lbs × 10 @ RPE 8 Upright Row 1. 100 lbs × 7 @ RPE 9 2. 80 lbs × 9 @ RPE 9 3. 80 lbs × 9 @ RPE 9 Preacher Curl 1. 25 lbs × 10 · warm-up 2. 65 lbs × 5 @ RPE 10 3. 45 lbs × 8 @ RPE 9 Barbell Biceps Curl 1. 45 lbs × 9 · failure 2. 45 lbs × 8 @ RPE 10 3. 45 lbs × 6 · failure @ RPE 10 https://ben.soy/fitness/lift/2026-01-07T11-55-45-05-00
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Bent Over Row

5 sets

11 volume points

W
45 lbs × 12
W
85 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
105 lbs × 14
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
105 lbs × 11
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
105 lbs × 10

Upright Row

3 sets

12 volume points

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

Preacher Curl

3 sets

9 volume points

W
25 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
65 lbs × 5
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 8

Barbell Biceps Curl

3 sets

17 volume points

F
45 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 6

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