September 10, 2026
Chest/shoulders/triceps
1 h 14 min duration
4099 kg volume
21 sets
Bench Press (Smith Machine)
40 kg × 14 · 45 kg × 11 · 50 kg × 8
Seated Shoulder Press (Smith machine)
20 kg × 13 · 20 kg × 14 · 20 kg × 14
Butterfly (Pec Deck)
×17 · ×16 · 20 plates × 8
Lateral Raise Bench (Dumbbell)
25 lbs × 8 · 25 lbs × 7 · 20 lbs × 10
Triceps Extension (Cable)
×10 · ×15 · ×14
Incline Bench Press (Smith Machine)
40 kg × 11 · 40 kg × 11 · 40 kg × 8
Skullcrusher (Dumbbell)
25 lbs × 10 · 25 lbs × 11 · 25 lbs × 11