Ron Felix
Feb 6, 2026, 2:01 PM
upper
Duration
1h 24m
Volume
7,238 kg
Single Arm Cable Row
SetsWeight & Reps
- 112.5kg x 10 reps
- 212.5kg x 10 reps
Single Arm Triceps Pushdown (Cable)
SetsWeight & Reps
- 17.5kg x 12 reps
Pull Up
SetsWeight & Reps
- 10kg x 10 reps
- 20kg x 10 reps
- 30kg x 10 reps
- 40kg x 10 reps
Bench Press (Barbell)
SetsWeight & Reps
- 120kg x 12 reps
- 250kg x 12 reps
- 370kg x 10 reps
- 480kg x 6 reps
- 580kg x 5 reps
Incline Bench Press (Dumbbell)
SetsWeight & Reps
- 124kg x 8 reps
- 224kg x 8 reps
- 320kg x 10 reps
Seated Cable Row - Bar Wide Grip
SetsWeight & Reps
- 145kg x 12 reps
- 255kg x 10 reps
- 355kg x 10 reps
- 445kg x 10 reps
Shrug (Dumbbell)
SetsWeight & Reps
- 132kg x 12 reps
- 232kg x 12 reps
- 332kg x 12 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 116kg x 8 reps
- 216kg x 7 reps
- 316kg x 7 reps
Seated Incline Curl
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 10 reps
- 310kg x 10 reps