Mahsa Mehrpour
Aug 24, 2026, 3:51 PM
Arm and Shoulders
Duration
1h 33m
Volume
2,484 kg
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
Triceps Pushdown
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 10 reps
- 310kg x 10 reps
Face Pull
SetsWeight & Reps
- 110kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps
Lat Pulldown - Close Grip
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 320kg x 12 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 13kg x 12 reps
- 23kg x 12 reps
- 33kg x 12 reps
Triceps Extension (Dumbbell)
SetsWeight & Reps
- 16kg x 12 reps
- 26kg x 12 reps
- 36kg x 12 reps
Cross Body Hammer Curl
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
Over Bench Wrist Curl
SetsWeight & Reps
- 12kg x 10 reps
- 22kg x 10 reps
- 32kg x 10 reps
Kettlebell Goblet Squat
SetsWeight & Reps
- 16kg x 15 reps
- 26kg x 15 reps
- 36kg x 15 reps