Derek Proctor
May 17, 2026, 1:43 PM
Biceps/triceps
Duration
1h 43m
Volume
2,772 kg
Cable One Arm Biceps Curl
SetsWeight & Reps
- 119kg x 6 reps
- 220kg x 6 reps
- 320kg x 6 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 111kg x 6 reps
- 212.5kg x 6 reps
- 312.5kg x 6 reps
Dumbbell Standing One Arm Curl
SetsWeight & Reps
- 110kg x 6 reps
- 210kg x 10 reps
- 310kg x 6 reps
Triceps Pushdown
SetsWeight & Reps
- 146kg x 8 reps
- 246kg x 8 reps
- 350kg x 4 reps
- 441kg x 6 reps
Incline Chest Press (Machine)
SetsWeight & Reps
- 140kg x 8 reps
- 240kg x 6 reps
- 340kg x 6 reps