Ben Palmer
Aug 24, 2026, 8:13 PM
Arms, (fitness)
Duration
1h 5m
Volume
1,822.5 kg
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 113.5kg x 5 reps
- 213.5kg x 5 reps
- 313.5kg x 5 reps
- 413.5kg x 5 reps
- 513.5kg x 5 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 113.5kg x 7 reps
- 213.5kg x 7 reps
- 313.5kg x 6 reps
- 413.5kg x 6 reps
- 513.5kg x 5 reps
Triceps Extension (Dumbbell)
SetsWeight & Reps
- 113.5kg x 5 reps
- 218kg x 5 reps
- 313.5kg x 5 reps
- 413.5kg x 7 reps
- 513.5kg x 7 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 118kg x 5 reps
- 218kg x 4 reps
- 318kg x 4 reps
Arnold Press (Dumbbell)
SetsWeight & Reps
- 113.5kg x 7 reps
- 213.5kg x 7 reps
- 313.5kg x 6 reps
- 413.5kg x 6 reps
- 513.5kg x 5 reps
Static bike
SetsWeight & Reps
- 11200s