September 30, 2026
Chest/shoulders/triceps
1 h 31 min duration
11125 kg volume
29 sets
Butterfly (Pec Deck) Butterfly (Pec Deck)
80 kg × 9 · 80 kg × 8 · 80 kg × 8
Standing Shoulder Press (Machine) Bench Fitness EXCEED V2 Viking Press
35 kg × 11 · 40 kg × 8 · 30 kg × 11
Lateral Raise (Machine) Bench Fitness EXCEED V2 Multi Lat Raise
10 kg × 14 · 15 kg × 11 · 15 kg × 12
Captain’s Chair Leg Raise
×20 · ×20 · ×20
Chest Press (Machine) Chest Press (Machine)
85 kg × 8 · 75 kg × 10
Incline Chest Press (Machine) Bench Fitness EXCEED V2 Seated Incline Bench Press
50 kg × 9 · 50 kg × 8 · 50 kg × 9
Lateral Raise (Machine) Lateral Raise (Machine) 3
40 kg × 11 · 45 kg × 9 · 50 kg × 11
Triceps Dip (Seated Machine) Bench Fitness EXCEED V2 Tricep / Dip
40 kg × 14 · 40 kg × 14 · 40 kg × 10
Bench Press (Machine) Bench Fitness EXCEED V2 Flat Bench Press
40 kg × 7 · 40 kg × 9 · 40 kg × 10
Seated Shoulder Press (Smith Machine) Seated Shoulder Press (Smith Machine)
40 kg × 7 · 40 kg × 7 · 40 kg × 9