Николай Христов
Mar 11, 2026, 10:38 AM
upper day
Duration
1h 16m
Volume
4,305 kg
Bench Press (Barbell)
SetsWeight & Reps
- 120kg x 8 reps
- 225kg x 8 reps
- 325kg x 8 reps
Butterfly (Pec Deck)
SetsWeight & Reps
- 110kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps
Rear Delt Reverse Fly (Machine)
SetsWeight & Reps
- 110kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps
Seated Cable Row - Bar Wide Grip
SetsWeight & Reps
- 125kg x 12 reps
- 225kg x 12 reps
- 325kg x 12 reps
Lat Pulldown - Close Grip
SetsWeight & Reps
- 130kg x 12 reps
- 225kg x 12 reps
- 330kg x 12 reps
Preacher Curl (Machine)
SetsWeight & Reps
- 112.5kg x 10 reps
- 212.5kg x 10 reps
- 312.5kg x 10 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 110kg x 10 reps
- 27.5kg x 10 reps
- 37.5kg x 10 reps
Lateral Raise (Machine)
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps