솝World
Feb 2, 2026, 10:19 PM
monday
Duration
1h 5m
Volume
817 kg
Bench Press (Dumbbell)
SetsWeight & Reps
- 15kg x 8 reps
- 27kg x 8 reps
- 39kg x 8 reps
- 49kg x 8 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 17kg x 8 reps
- 27kg x 8 reps
- 37kg x 8 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 14kg x 8 reps
- 22kg x 8 reps
- 32kg x 8 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 12kg x 8 reps
- 22kg x 8 reps
- 35kg x 6 reps
Triceps Pushdown
SetsWeight & Reps
- 15kg x 15 reps
- 27kg x 8 reps
- 37kg x 8 reps
Face Pull
SetsWeight & Reps
- 12kg x 8 reps
- 25kg x 8 reps
- 35kg x 8 reps
Stair Machine
SetsWeight & Reps
- 10s