Sam James
Jul 9, 2026, 5:00 PM
FRIDAY (tricep+bicep+chest)
Duration
1h 47m
Volume
2,864 kg
Incline Bench Press (Smith Machine)
SetsWeight & Reps
- 125kg x 8 reps
- 225kg x 8 reps
- 325kg x 8 reps
- 425kg x 8 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 118.5kg x 8 reps
- 218.5kg x 8 reps
- 318.5kg x 8 reps
- 418.5kg x 8 reps
Hammer Curl (Cable)
SetsWeight & Reps
- 115kg x 8 reps
- 215kg x 8 reps
- 315kg x 8 reps
- 415kg x 8 reps
Triceps Pushdown
SetsWeight & Reps
- 112.5kg x 8 reps
- 212.5kg x 8 reps
- 312.5kg x 8 reps
- 412.5kg x 8 reps
Skullcrusher (Barbell)
SetsWeight & Reps
- 118.5kg x 8 reps
- 218.5kg x 8 reps
- 318.5kg x 8 reps
- 418.5kg x 8 reps