julie black
Sep 13, 2026, 1:43 PM
arm/shoulders
Duration
1h 16m
Volume
5,936 kg
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 10 reps
- 310kg x 10 reps
- 410kg x 9 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 16kg x 9 reps
- 26kg x 9 reps
- 36kg x 9 reps
- 46kg x 10 reps
Dumbbell Row
SetsWeight & Reps
- 110kg x 12 reps
- 212kg x 10 reps
- 312kg x 10 reps
- 412kg x 10 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 18kg x 7 reps
- 28kg x 7 reps
- 38kg x 7 reps
- 48kg x 7 reps
Single Arm Tricep Extension (Dumbbell)
SetsWeight & Reps
- 112kg x 12 reps
- 212kg x 10 reps
- 312kg x 10 reps
- 412kg x 10 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 18kg x 9 reps
- 28kg x 8 reps
- 38kg x 8 reps
- 48kg x 8 reps
Elliptical Trainer
SetsWeight & Reps
- 1600s
Straight Leg Raise
SetsWeight & Reps
- 10kg x 30 reps
- 20kg x 30 reps