arms focused

date

Sat, Feb 21, 2026

exercises

8

total sets

17

Exercises

chin up

e1RM 0

set	weight	reps	e1rm	rpe
1	0 lb	9	0	—
2	0 lb	7	0	—

volume0 lb

barbell bicep curl

e1RM 91

set	weight	reps	e1rm	rpe
1	70 lb	9	91	—
2	70 lb	7	86	—
3	70 lb	5	82	—

volume1,470 lb

parallel dip bar

e1RM 0

set	weight	reps	e1rm	rpe
1	0 lb	15	0	—
2	0 lb	15	0	—

volume0 lb

cable rope standing overhead tricep extension

e1RM 57

set	weight	reps	e1rm	rpe
1	42.5 lb	10	57	—
2	42.5 lb	10	57	—

volume850 lb

dumbbell concentration curl

e1RM 42

set	weight	reps	e1rm	rpe
1	35 lb	6	42	—
2	35 lb	5	41	—

volume385 lb

cable straight bar tricep pushdown

e1RM 90

set	weight	reps	e1rm	rpe
1	50 lb	10	67	—
2	67.5 lb	10	90	—

volume1,175 lb

dumbbell hammer curl

e1RM 67

set	weight	reps	e1rm	rpe
1	50 lb	10	67	—
2	50 lb	10	67	—

volume1,000 lb

dumbbell russian twist

e1RM 57

set	weight	reps	e1rm	rpe
1	45 lb	8	57	—
2	45 lb	8	57	—

volume720 lb