September 21, 2026
Chest/shoulders/triceps
1 h 27 min duration
15465 kg volume
33 sets
Butterfly (Pec Deck) Butterfly (Pec Deck)
50 kg × 20 · 60 kg × 18 · 70 kg × 11
Chest Press (Machine) Chest Press (Machine)
50 kg × 16 · 60 kg × 20 · 70 kg × 14 · 80 kg × 8
Butterfly (Pec Deck) Butterfly (Pec Deck) 2
60 kg × 9 · 60 kg × 10
Lateral Raise (Machine) Bench Fitness EXCEED V2 Multi Lat Raise
45 kg × 15 · 55 kg × 17 · 55 kg × 14
Seated Shoulder Press (Smith Machine) Seated Shoulder Press (Smith Machine)
40 kg × 12 · 40 kg × 14 · 40 kg × 9
Incline Chest Press (Machine) Bench Fitness EXCEED V2 Seated Incline Bench Press
40 kg × 12 · 40 kg × 14 · 40 kg × 12
Lateral Raise (Machine) Bench Fitness EXCEED V2 Multi Lat Raise
15 kg × 9 · 15 kg × 12 · 15 kg × 11
Standing Shoulder Press (Machine) Bench Fitness EXCEED V2 Viking Press
×13 · 10 kg × 18 · 30 kg × 9
Triceps Extension (Cable) Triceps Extension (Cable)
10 kg × 20 · 12.5 kg × 18 · 15 kg × 12
Triceps Dip (Seated Machine) Bench Fitness EXCEED V2 Tricep / Dip
20 kg × 15 · 30 kg × 12 · 30 kg × 12
Captain’s Chair Leg Raise
×20 · ×20 · ×20