Sam James
Jul 8, 2026, 5:03 PM
THURSDAY (Back+shoudler+bi)
Duration
1h 50m
Volume
3,456 kg
Bicep Curl (Cable)
SetsWeight & Reps
- 115kg x 8 reps
- 215kg x 8 reps
- 315kg x 8 reps
- 415kg x 8 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 118kg x 8 reps
- 218kg x 8 reps
- 318kg x 8 reps
- 418kg x 8 reps
Lat Pulldown (Cable)
SetsWeight & Reps
- 145kg x 8 reps
- 245kg x 8 reps
- 345kg x 8 reps
- 445kg x 8 reps
Dumbbell Row
SetsWeight & Reps
- 116kg x 8 reps
- 216kg x 8 reps
- 316kg x 8 reps
- 416kg x 8 reps
Bent Over Row (Dumbbell)
SetsWeight & Reps
- 114kg x 8 reps
- 214kg x 8 reps
- 314kg x 8 reps
- 414kg x 8 reps