lift

Curlington Boat Factory

date: Mar 23, 2026
time: 8:54 PM–9:32 PM
duration: 38m 42s
sets: 16 sets
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Curlington Boat Factory Mar 23, 2026 · 8:54 PM–9:32 PM · 38m 42s · 16 sets · 70 volume points Dumbbell Biceps Curl 1. 30 lbs × 8 · warm-up 2. 40 lbs × 9 · failure — PR: 1RM · volume 3. 40 lbs × 5 @ RPE 10 4. 30 lbs × 8 @ RPE 10 Preacher Curl 1. 35 lbs × 4 · warm-up 2. 50 lbs × 7 · failure 3. 50 lbs × 5 @ RPE 10 4. 50 lbs × 3 @ RPE 10 · partial reps Cross Body Hammer Curl 1. 35 lbs × 7 · failure Cable Reverse One Arm Curl 1. 15.25 lbs × 10 @ RPE 9 — PR 2. 15.25 lbs × 9 @ RPE 10 Shrug 1. 100 lbs × 12 @ RPE 10 Upright Row 1. 70 lbs × 13 @ RPE 10 2. 70 lbs × 11 @ RPE 9 Dumbbell Seated Palms Up Wrist Curl 1. 35 lbs × 15 @ RPE 9 — PR: 1RM · volume · reps 2. 35 lbs × 10 @ RPE 10 https://ben.soy/fitness/lift/2026-03-23T20-54-04-04-00
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Dumbbell Biceps Curl

4 sets

16 volume points

W
30 lbs × 8
F
40 lbs × 9PR: 1RM · volume
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 8

Preacher Curl

4 sets

16 volume points

W
35 lbs × 4
F
50 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 3
partial reps

Cross Body Hammer Curl

1 set

6 volume points

F
35 lbs × 7

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

Shrug

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.
100 lbs × 12

Upright Row

2 sets

9 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 13
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 11

Dumbbell Seated Palms Up Wrist 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.
35 lbs × 15PR: 1RM · volume · reps
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 10

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