Gympal
Charlie Carrow
Charlie Carrow

Jun 30, 2026, 1:02 AM

Week 1 Monday Chest , Triceps & Shoulders

Duration

54m

Volume

3,463.273 kg

Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Incline Chest Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Dumbbell Squeeze Press

Dumbbell Squeeze Press

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Skullcrusher (Dumbbell)

Skullcrusher (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Diamond Push Up

Diamond Push Up

SetsWeight & Reps
  • 112 reps
  • 212 reps
Seated Lateral Raise (Dumbbell)

Seated Lateral Raise (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 8 reps
  • 29.071858188712795kg x 8 reps
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Rear Delt Reverse Fly (Dumbbell)

Rear Delt Reverse Fly (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 8 reps
  • 29.071858188712795kg x 10 reps