Gympal
Charlie Carrow
Charlie Carrow

Aug 11, 2026, 1:16 AM

Week 1 Monday Chest , Triceps & Shoulders

Duration

1h 4m

Volume

5,612.033 kg

Treadmill

Treadmill

SetsWeight & Reps
  • 1900s
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

SetsWeight & Reps
  • 115.42215892081175kg x 12 reps
  • 215.42215892081175kg x 12 reps
Incline Chest Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

SetsWeight & Reps
  • 115.42215892081175kg x 8 reps
  • 215.42215892081175kg x 8 reps
Dumbbell Squeeze Press

Dumbbell Squeeze Press

SetsWeight & Reps
  • 115.42215892081175kg x 10 reps
  • 215.42215892081175kg x 10 reps
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

SetsWeight & Reps
  • 115.42215892081175kg x 12 reps
  • 215.42215892081175kg x 12 reps
Skullcrusher (Dumbbell)

Skullcrusher (Dumbbell)

SetsWeight & Reps
  • 115.42215892081175kg x 8 reps
  • 215.42215892081175kg x 8 reps
Diamond Push Up

Diamond Push Up

SetsWeight & Reps
  • 112 reps
  • 212 reps
Seated Lateral Raise (Dumbbell)

Seated Lateral Raise (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 10 reps
  • 29.071858188712795kg x 12 reps
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Rear Delt Reverse Fly (Dumbbell)

Rear Delt Reverse Fly (Dumbbell)

SetsWeight & Reps
  • 19.071858188712795kg x 12 reps
  • 29.071858188712795kg x 12 reps
Back Stretch

Back Stretch

SetsWeight & Reps
  • 160s
Decline Push Up

Decline Push Up

SetsWeight & Reps
  • 120 reps