Amir Samir
@Tofie
Workouts
5
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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)
Amir Samir
Sep 5, 2026, 7:18 PM
Pull Day
Duration
2h 7m
Volume
4,364.5 kg
3 sets Single Arm Lat Pulldown
3 sets Seated Cable Row - V Grip (Cable)
3 sets 21s Bicep Curl
3 sets Rope Cable Curl
Amir Samir
Sep 4, 2026, 2:20 PM
Push Day
Duration
1h 12m
Volume
2,695 kg
- 3 sets Bench Press (Smith Machine)
3 sets Hex Press (Dumbbell)- 3 sets Seated Shoulder Press (Machine)
- 3 sets Triceps Pushdown
Amir Samir
Sep 4, 2026, 1:06 PM
Pull Day
Duration
1h 4m
Volume
4,259.5 kg
3 sets Lat Pulldown (Cable)- 3 sets Seated Cable Row - V Grip (Cable)
- 3 sets 21s Bicep Curl
- 3 sets Rope Cable Curl
Amir Samir
Sep 2, 2026, 5:12 PM
Push Day
Duration
2h 26m
Volume
3,175 kg
- 3 sets Bench Press (Smith Machine)
- 3 sets Seated Shoulder Press (Machine)
- 3 sets Triceps Pushdown
- 3 sets Chest Press (Machine)