Phoebe Ironside
Jul 1, 2026, 12:32 PM
Shoulders and Biceps
Duration
49m
Volume
1,398.9 kg
Chest Press (Machine)
SetsWeight & Reps
- 111kg x 10 reps
- 213.3kg x 10 reps
- 313.3kg x 10 reps
Seated Shoulder Press (Machine)
SetsWeight & Reps
- 19kg x 10 reps
- 29kg x 10 reps
- 39kg x 8 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 12.3kg x 8 reps
- 22.3kg x 8 reps
- 32.3kg x 8 reps
- 42.3kg x 8 reps
- 52.3kg x 8 reps
- 62.3kg x 8 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 110.2kg x 10 reps
- 212kg x 8 reps
- 312.5kg x 7 reps
Hammer Curl (Cable)
SetsWeight & Reps
- 112.5kg x 10 reps
- 212.5kg x 10 reps
- 312.5kg x 10 reps