Amir Samir
@Tofie
Workouts
5
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Amir Samir
Sep 10, 2026, 4:08 PM
Push Day
Duration
35m
Volume
3,480 kg
3 sets Bench Press (Smith Machine)
2 sets Seated Shoulder Press (Machine)
3 sets Triceps Pushdown
3 sets Chest Press (Machine)
3 sets Single Arm Lateral Raise (Cable)
Amir Samir
Sep 9, 2026, 4:26 PM
Pull Day
Duration
1h 50m
Volume
4,024.5 kg
3 sets Single Arm Lat Pulldown
2 sets Seated Cable Row - V Grip (Cable)
3 sets 21s Bicep Curl
3 sets Rope Cable Curl
Amir Samir
Sep 8, 2026, 3:55 PM
Push Day
Duration
39m
Volume
4,030 kg
- 3 sets Bench Press (Smith Machine)
2 sets Hex Press (Dumbbell)- 4 sets Seated Shoulder Press (Machine)
- 3 sets Triceps Pushdown
- 2 sets Chest Press (Machine)
Amir Samir
Sep 8, 2026, 3:15 PM
Pull Day
Duration
10m
Volume
1,635 kg
- 3 sets Single Arm Lat Pulldown
- 1 set Seated Cable Row - V Grip (Cable)
Amir Samir
Sep 6, 2026, 7:01 PM
Push Day
Duration
1h 41m
Volume
3,635 kg
- 3 sets Bench Press (Smith Machine)
- 3 sets Seated Shoulder Press (Machine)
- 3 sets Triceps Pushdown
- 3 sets Chest Press (Machine)