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WorkoutsNew Template
Exercises6
Total Sets18
Est. Duration52 min
A
Barbell Bench Press3 sets90s
B
Incline Dumbbell Press3 sets90s
SetWeightRepsRest
180 kg1090s
280 kg1090s
385 kg890s
Rest
90s
Tempo
3-1-1-0
Superset
C1
Cable Lateral Raise3 sets0s
C2
Face Pull3 sets60s
D
Tricep Pushdown3 sets60s

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WorkoutsUpper Body StrengthAssign

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Upper Body Strength — Phase 2

SM
Sarah Mitchell
Hypertrophy — Block 2
4
Focus on controlled eccentrics this week...
A
Barbell Bench Press3 x 10
B
Incline Dumbbell Press3 x 10
Superset
C1
Cable Lateral Raise3 x 15
C2
Face Pull3 x 15
D
Tricep Pushdown3 x 12

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9:41

Upper Body Strength — Phase 2

Mar 5, 2026 52 min 2/4 completed
6
Exercises
18
Total Sets
Coach Note
Focus on controlled eccentrics this week. 3-1-1-0 tempo on compounds.
A
Barbell Bench Press
ChestTriceps 90s
Set
Weight
Reps
1
80 kg
10
2
80 kg
10
3
85 kg
8
B
Incline DB Press
Upper Chest 90s
Set
Weight
Reps
1
28 kg
10
2
28 kg
10
3
30 kg
8
C1
Cable Lateral Raise
Shoulders 0s
Set
Weight
Reps
1
8 kg
15
2
8 kg
15
3
8 kg
15

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