lift

Severalarms

date: Mar 14, 2026
time: 3:18 PM–4:41 PM
duration: 1h 23m
sets: 32 sets
share: share this workout
Severalarms Mar 14, 2026 · 3:18 PM–4:41 PM · 1h 23m · 32 sets · 93 volume points Deadlift 1. 45 lbs × 10 · warm-up 2. 135 lbs × 6 · warm-up 3. 225 lbs × 4 · warm-up 4. 285 lbs × 6 @ RPE 10 5. 285 lbs × 3 @ RPE 9 6. 185 lbs × 8 @ RPE 10 Flexion Row 1. 100 lbs × 6 · warm-up 2. 190 lbs × 6 @ RPE 7 Hip Abductor (Machine) 1. 180 lbs × 17 @ RPE 8 2. 180 lbs × 14 · failure Lever Seated Leg Curl 1. 110 lbs × 15 @ RPE 10 2. 110 lbs × 15 @ RPE 10 Incline Row (Atlantis) 1. 75 lbs × 8 · warm-up 2. 120 lbs × 6 · warm-up 3. 150 lbs × 9 · failure — PR 4. 150 lbs × 6 · failure 5. 150 lbs × 3 · partial reps 6. 120 lbs × 8 · failure MTS Biceps Curl 1. 25 lbs × 8 · warm-up 2. 45 lbs × 10 · failure — PR: 1RM 3. 35 lbs × 8 @ RPE 9 Seated Face Pull With Dual Cable 1. 20 lbs × 8 · warm-up 2. 35 lbs × 9 @ RPE 10 — PR 3. 6 reps @ RPE 10 One-Armed Cable Pullover 1. 23.75 lbs × 6 · warm-up 2. 38.75 lbs × 5 · partial reps — PR: max load Dumbbell Seated Palms Up Wrist Curl 1. 30 lbs × 5 · warm-up 2. 35 lbs × 13 @ RPE 10 — PR: 1RM · volume 3. 35 lbs × 11 @ RPE 9 Weighted Seated One Arm Reverse Wrist Curl 1. 20 lbs × 10 @ RPE 10 — PR Shrug 1. 135 lbs × 5 · warm-up 2. 135 lbs × 10 https://ben.soy/fitness/lift/2026-03-14T15-18-00-04-00
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Deadlift

6 sets

14 volume points

W
45 lbs × 10
W
135 lbs × 6
W
225 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
285 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
285 lbs × 3
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 8

Flexion Row

2 sets

2 volume points

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

Hip Abductor (Machine)

2 sets

9 volume points

RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
180 lbs × 17
F
180 lbs × 14

Lever Seated Leg Curl

2 sets

10 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 15
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 15

Incline Row (Atlantis)

6 sets

20 volume points

W
75 lbs × 8
W
120 lbs × 6
F
150 lbs × 9PR
F
150 lbs × 6
17
150 lbs × 3
partial reps
F
120 lbs × 8

MTS Biceps Curl

3 sets

10 volume points

W
25 lbs × 8
F
45 lbs × 10PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 8

Seated Face Pull With Dual Cable

3 sets

10 volume points

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

One-Armed Cable Pullover

2 sets

2 volume points

W
23.75 lbs × 6
26
38.75 lbs × 5PR: max load
partial reps

Dumbbell Seated Palms Up Wrist Curl

3 sets

9 volume points

W
30 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 13PR: 1RM · volume
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 11

Weighted Seated One Arm Reverse Wrist Curl

1 set

5 volume points

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

Shrug

2 sets

2 volume points

W
135 lbs × 5
Forearm finisher
32
135 lbs × 10
Forearm finisher

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