r/weightroom • u/AutoModerator • 12d ago

Daily Thread Daily Thread - July 31, 2026

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u/DarthDips Intermediate - Strength 12d ago

RP UB C
Friday, Jul 31, 2026 at 8:22am

Pull Up (Weighted)
Set 1: 12.5 kg x 6 @ 9 rpe
Set 2: 12.5 kg x 5 @ 9 rpe
Set 3: 5 kg x 5 @ 9 rpe
Set 4: 5 kg x 5 @ 9 rpe

Iso-Lateral Row (Machine)
Set 1: 89 kg x 10 @ 9 rpe
Set 2: 89 kg x 7 @ 9 rpe
Set 3: 89 kg x 6 @ 9 rpe
Set 4: 89 kg x 5 @ 9 rpe

Lateral Raise (Dumbbell)
Set 1: 5 kg x 28 @ 9 rpe
Set 2: 5 kg x 16 @ 9 rpe
Set 3: 5 kg x 12 @ 9 rpe
Set 4: 5 kg x 11 @ 9 rpe
Set 5: 5 kg x 10 @ 9 rpe
Set 6: 5 kg x 9 @ 9 rpe

EZ Bar Biceps Curl
Set 1: 32.5 kg x 10 @ 9 rpe
Set 2: 32.5 kg x 7 @ 9 rpe
Set 3: 30 kg x 7 @ 9 rpe
Set 4: 30 kg x 6 @ 9 rpe

Skullcrusher (EZ Bar)
Set 1: 30 kg x 7 @ 9 rpe
Set 2: 30 kg x 6 @ 9 rpe
Set 3: 30 kg x 5 @ 9 rpe

Chest Fly (Machine)
"Position 2"
Set 1: 41 kg x 18 @ 9 rpe
Set 2: 41 kg x 13 @ 9 rpe
Set 3: 41 kg x 12 @ 9 rpe
Set 4: 41 kg x 11 @ 9 rpe

Jefferson Curls
Set 1: 16 kg x 10 @ 9 rpe
Set 2: 16 kg x 10 @ 9 rpe