September 16, 2026
Chest/shoulders/triceps
1 h 23 min duration
7255 kg volume
21 sets
Chest Press (Machine) Noname
40 kg × 13 · 60 kg × 15 · 80 kg × 15
Seated Shoulder Press (Smith Machine) Noname
20 kg × 9 · 30 kg × 17 · 40 kg × 17
Lateral Raise (Cable) Noname
10 kg × 12 · 10 kg × 13 · 10 kg × 12
Rear Delt Reverse Fly (Cable)
15 kg × 10 · 15 kg × 10 · 15 kg × 7
Bench Press (Smith Machine)
30 kg × 12 · 30 kg × 15 · 40 kg × 14
Butterfly (Pec Deck)
20 plates × 8 · 20 plates × 11 · 20 plates × 15
Triceps Extension (Cable)
40 kg × 12 · 40 kg × 9 · 40 kg × 7