robert benjamin duker Ntiamoah
Jul 20, 2026, 10:22 PM
push
Duration
1h 29m
Volume
2,060 kg
Bench Press (Barbell)
SetsWeight & Reps
- 10kg x 10 reps
- 210kg x 10 reps
- 315kg x 10 reps
- 412.5kg x 10 reps
Incline Bench Press (Barbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
- 45kg x 10 reps
- 55kg x 10 reps
Standing Cable Fly
SetsWeight & Reps
- 110kg x 15 reps
- 210kg x 15 reps
- 310kg x 15 reps
- 410kg x 15 reps
- 510kg x 15 reps
Seated Shoulder Press (Machine)
SetsWeight & Reps
- 15kg x 6 reps
- 25kg x 6 reps
- 35kg x 9 reps
- 42.5kg x 12 reps
Seated Lateral Raise (Dumbbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
- 45kg x 10 reps
- 55kg x 10 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 15kg x 15 reps
- 25kg x 15 reps
- 35kg x 15 reps
- 45kg x 15 reps