lift

Party Time Pump

date: May 16, 2026
time: 2:34 PM–3:20 PM
duration: 45m 58s
sets: 18 sets
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Party Time Pump May 16, 2026 · 2:34 PM–3:20 PM · 45m 58s · 18 sets · 58 volume points Bench Press (Cambered Bar) 1. 45 lbs × 10 · warm-up 2. 95 lbs × 6 · warm-up 3. 135 lbs × 4 · warm-up 4. 155 lbs × 8 @ RPE 10 — PR: 1RM · volume 5. 155 lbs × 4 · failure 6. 135 lbs × 5 @ RPE 9 Dumbbell Standing Overhead Press 1. 30 lbs × 6 · warm-up 2. 35 lbs × 6 · failure 3. 30 lbs × 5 @ RPE 10 Cable Overhead Single Arm Triceps Extension (rope attachment) 1. 10 lbs × 10 · warm-up 2. 20 lbs × 8 · warm-up 3. 25 lbs × 8 @ RPE 10 4. 25 lbs × 7 · failure Cable One Arm Lateral Raise 1. 12.5 lbs × 12 @ RPE 9 2. 12.5 lbs × 11 @ RPE 9 Dumbbell Biceps Curl 1. 45 lbs × 7 @ RPE 9 — PR: 1RM 2. 40 lbs × 7 @ RPE 9 3. 40 lbs × 5 @ RPE 10 https://ben.soy/fitness/lift/2026-05-16T14-34-54-04-00
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Bench Press (Cambered Bar)

6 sets

15 volume points

W
45 lbs × 10
W
95 lbs × 6
W
135 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 8PR: 1RM · volume
F
155 lbs × 4
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 5

Dumbbell Standing Overhead Press

3 sets

11 volume points

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

Cable Overhead Single Arm Triceps Extension (rope attachment)

4 sets

11 volume points

W
10 lbs × 10
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.
25 lbs × 8
F
25 lbs × 7

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.
12.5 lbs × 12
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
12.5 lbs × 11

Dumbbell Biceps Curl

3 sets

13 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 7PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 5

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