July 17, 2026
Chest/shoulders/triceps
1 h 25 min duration
19345 kg volume
30 sets
Butterfly (Pec Deck)
70 kg × 14 · 90 kg × 9 · 90 kg × 9
Chest Press (Machine)
115 plates × 13 · 135 plates × 12 · 160 plates × 5
Shoulder Press (Machine)
90 kg × 10 · 90 kg × 12 · 100 kg × 11
Lateral Raise (Machine) Hammer Strength Select Lateral Raise
32 kg × 13 · 39 kg × 11 · 39 kg × 12
Triceps Extension (Machine) Flex
45 kg × 13 · 50 kg × 11 · 55 kg × 9
Shoulder Press (Machine) Hammer Strength MTS Iso-Lateral Shoulder Press
40 kg × 13 · 50 kg × 8 · 50 kg × 6
Decline Bench Press (Machine) Hammer Strength MTS Iso-Lateral Decline Press
60 kg × 9 · 60 kg × 9 · 60 kg × 9
Incline Chest Press (Machine) Hammer Strength MTS Iso-Lateral Incline Press
30 kg × 8 · 30 kg × 9 · 30 kg × 11
Lateral Raise (Machine) Watson PL Standing Lateral Raise
32 kg × 13 · 37.5 kg × 15 · 43 kg × 12
Crunch (Machine) Hammer Strength Select Abdominal Crunch
46 kg × 12 · 60 kg × 7 · 60 kg × 11