Amber Deleersnyder
Aug 5, 2026, 9:10 AM
triceps/shoulders day
Duration
50m
Volume
1,057.5 kg
Triceps Pushdown
SetsWeight & Reps
- 110kg x 10 reps
- 212.5kg x 10 reps
- 315kg x 5 reps
Triceps Rope Pushdown
SetsWeight & Reps
- 110kg x 10 reps
- 212.5kg x 5 reps
- 315kg x 5 reps
Single Arm Triceps Pushdown (Cable)
SetsWeight & Reps
- 15kg x 10 reps
- 27.5kg x 10 reps
- 310kg x 5 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 16kg x 10 reps
- 26kg x 10 reps
- 38kg x 5 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 12.5kg x 10 reps
- 22.5kg x 10 reps
- 35kg x 5 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 14kg x 10 reps
- 24kg x 10 reps
- 36kg x 5 reps