workout__jackal

8 months ago

chest focused

Duration

2h 3min

Volume

13,231 kg

Bench Press - Wide Grip (Barbell)

SETS

WEIGHT & REPS

W

20kg x 6 reps

W

60kg x 3 reps

W

80kg x 1 reps

1

90kg x 5 reps

2

90kg x 5 reps

 @ 8.5 rpe

3

90kg x 5 reps

 @ 9 rpe

Chest Fly (Machine)

SETS

WEIGHT & REPS

1

22.68kg x 15 reps

 @ 9 rpe

2

23.81kg x 13 reps

 @ 9.5 rpe

3

23.81kg x 15 reps

 @ 9 rpe

Romanian Deadlift (Barbell)

SETS

WEIGHT & REPS

1

85kg x 12 reps

2

80kg x 12 reps

3

85kg x 12 reps

Iso-Lateral Row (Machine)

SETS

WEIGHT & REPS

1

80kg x 15 reps

2

80kg x 12 reps

3

80kg x 12 reps

Arnold Press (Dumbbell)

SETS

WEIGHT & REPS

1

24kg x 12 reps

Best Weight

Best Volume

Best 1 Rep Max

2

24kg x 12 reps

3

24kg x 12 reps

Triceps Extension (Cable)

SETS

WEIGHT & REPS

1

30kg x 15 reps

2

30kg x 10 reps

3

30kg x 8 reps

Shrug (Smith Machine)

SETS

WEIGHT & REPS

1

70kg x 12 reps

2

70kg x 12 reps

3

70kg x 12 reps

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workout__jackal

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