lift

Chest > Chess

date: Mar 11, 2026
time: 4:39 PM–5:26 PM
duration: 47m 31s
sets: 21 sets
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Chest > Chess Mar 11, 2026 · 4:39 PM–5:26 PM · 47m 31s · 21 sets · 56 volume points Assisted Chest Dip 1. 70 lbs × 8 · warm-up 2. 30 lbs × 6 · warm-up 3. 13 reps @ RPE 9 — PR: reps 4. 7 reps @ RPE 9 5. 30 lbs × 6 @ RPE 9 — PR: 1RM · volume Pec Fly (Roc It Machine) 1. 35 lbs × 8 · warm-up 2. 55 lbs × 8 · warm-up 3. 95 lbs × 6 · warm-up 4. 155 lbs × 13 @ RPE 9 — PR 5. 155 lbs × 10 · failure 6. 155 lbs × 7 @ RPE 10 Shoulder Press (Roc-It) 1. 45 lbs × 9 · warm-up 2. 75 lbs × 6 · warm-up 3. 95 lbs × 13 @ RPE 9 — PR 4. 95 lbs × 7 · failure Cable Overhead Single Arm Triceps Extension (rope attachment) 1. 10 lbs × 13 @ RPE 9 — PR: reps 2. 15 lbs × 11 @ RPE 8 3. 15 lbs × 9 @ RPE 9 Lever Lateral Raise 1. 70 lbs × 7 · warm-up 2. 110 lbs × 5 · partial reps 3. 90 lbs × 8 · failure https://ben.soy/fitness/lift/2026-03-11T16-39-06-04-00
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Assisted Chest Dip

5 sets

12 volume points

W
70 lbs × 8
W
30 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
13 repsPR: reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
7 reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 6PR: 1RM · volume

Pec Fly (Roc It Machine)

6 sets

15 volume points

W
35 lbs × 8
W
55 lbs × 8
W
95 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 13PR
F
155 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 7

Shoulder Press (Roc-It)

4 sets

10 volume points

W
45 lbs × 9
W
75 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 13PR
F
95 lbs × 7

Cable Overhead Single Arm Triceps Extension (rope attachment)

3 sets

11 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 × 13PR: reps
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 9

Lever Lateral Raise

3 sets

8 volume points

W
70 lbs × 7
20
110 lbs × 5
partial reps
F
90 lbs × 8

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