Shoulders & Arms
Friday, Oct 2, 2026 · 2 days ago
12:12 PM–1:14 PM · 1 hr 2 min
Shoulder Press · Dumbbell 3×10 @ 20kg
±0 kg vs 20kg × 10 last time · this session 20kg × 9
Set 1 20kg × 9
Set 2 20kg × 9
Set 3 20kg × 8
Effort
Lateral Raise · Dumbbell 3×15 @ 8kg · RPE 8
±0 reps vs 8kg × 13 last time · this session 8kg × 13
Set 1 8kg × 13
Set 2 8kg × 13
Set 3 8kg × 13
Effort
RPE 8 · Tough. You could have done about two more reps.
Upright Row · Barbell 3×15 @ 20kg · RPE 7
±0 kg vs 20kg × 15 last time · this session 20kg × 15
Set 1 20kg × 15
Set 2 20kg × 15
Set 3 20kg × 14
Effort
RPE 7 · Moderate-heavy. You had about three more reps left.
Skullcrusher · EZ Bar 3×12 @ 20kg
+2 reps vs 20kg × 10 last time · this session 20kg × 12
Set 1 20kg × 12
Set 2 20kg × 11
Set 3 20kg × 12
Effort
Bicep Curl · Cable 3×12 @ 23kg · RPE 5-6
±0 reps vs 23kg × 12 last time · this session 23kg × 12
Set 1 23kg × 12
Set 2 23kg × 11
Set 3 23kg × 12
Effort
RPE 5-6 · Warm-up or light working sets. You had four or more reps left.
Decline Crunch · Bodyweight 3×12 @ ?kg · RPE 5-6
Set 1 kg × 12
Set 2 kg × 12
Set 3 kg × 12
Effort
RPE 5-6 · Warm-up or light working sets. You had four or more reps left.