Back & Biceps
Thursday, Jul 9, 2026 · 2 months ago
12:50 PM–1:45 PM · 55 min
Lat Pulldown · Cable 3×12 @ 36kg · RPE 8
Set 1 30kg × 12
Set 2 30kg × 11
Set 3 30kg × 11
Effort
RPE 8 · Tough. You could have done about two more reps.
Seated Row · Cable 3×12 @ 36kg · RPE 5-6
Set 1 30kg × 11
Set 2 30kg × 11
Set 3 30kg × 10
Effort
RPE 5-6 · Warm-up or light working sets. You had four or more reps left.
Bent Over One Arm Row · Dumbbell 3×12 @ 22.5kg · RPE 7
Set 1 18kg × 12
Set 2 18kg × 11
Set 3 18kg × 12
Effort
RPE 7 · Moderate-heavy. You had about three more reps left.
Hammer Curl · Dumbbell 3×12 @ 15kg
Set 1 12kg × 11
Set 2 12kg × 11
Set 3 12kg × 10
Effort
Bicep Curl · EZ Bar 3×12 @ 12kg · RPE 5-6
Set 1 10kg × 12
Set 2 10kg × 12
Set 3 10kg × 12
Effort
RPE 5-6 · Warm-up or light working sets. You had four or more reps left.
Plank · Bodyweight 3× 45s · RPE 7
Set 1 30s
Set 2 25s
Set 3 30s
Effort
RPE 7 · Moderate-heavy. You had about three more reps left.