Sam James
Jul 20, 2026, 2:59 PM
MONDAY (chest+tri+shoulders)
Duration
1h 23m
Volume
1,360 kg
Incline Bench Press (Dumbbell)
SetsWeight & Reps
- 114kg x 8 reps
- 214kg x 8 reps
- 314kg x 8 reps
- 414kg x 8 reps
Chest Fly (Dumbbell)
SetsWeight & Reps
- 19kg x 8 reps
- 29kg x 8 reps
- 39kg x 8 reps
- 49kg 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
- 118kg x 8 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 110kg x 8 reps