lift

Quickest Arms in the Wesf

date: Jul 24, 2026
time: 12:38 PM–12:51 PM
duration: 12m 47s
sets: 12 sets
share: share this workout
Quickest Arms in the Wesf Jul 24, 2026 · 12:38 PM–12:51 PM · 12m 47s · 12 sets · 35 volume points Incline Bench Press · superset 1 1. 45 lbs × 10 · warm-up 2. 65 lbs × 6 · warm-up 3. 135 lbs × 6 @ RPE 9 4. 95 lbs × 8 @ RPE 10 5. 95 lbs × 6 @ RPE 10 Upright Row · superset 1 1. 45 lbs × 10 · warm-up 2. 65 lbs × 5 · warm-up 3. 95 lbs × 13 @ RPE 10 4. 95 lbs × 8 · failure 5. 95 lbs × 6 @ RPE 9 MTS Biceps Curl 1. 55 lbs × 6 · warm-up @ RPE 10 2. 45 lbs × 5 · failure https://ben.soy/fitness/lift/2026-07-24T12-38-40-04-00
Select the text above to copy it — it already ends with this page's link.

Incline Bench Press

5 sets

14 volume points

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

Upright Row

5 sets

15 volume points

W
45 lbs × 10
W
65 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 13
F
95 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 6

MTS Biceps Curl

2 sets

6 volume points

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

theme