James Thomas
May 10, 2026 at 6:59 PM
Push
Duration
1 h 27 min
Total Volume
26.4 k lbs
Calories
697 kcal
Workout Log
Machine Fly (Pec Dec)
4 Sets • 6 - 12 reps • 170 - 180 lbs
Machine Fly (Pec Dec)
4 Sets • 6 - 12 reps
Dumbbell Incline Bench Press
4 Sets • 6 - 12 reps • 60 - 65 lbs
Dumbbell Incline Bench Press
4 Sets • 6 - 12 reps
Barbell Bench Press
4 Sets • 7 - 12 reps • 135 - 155 lbs
Barbell Bench Press
4 Sets • 7 - 12 reps
Dumbbell Close-Grip Hammer Bench Press (Crush Press)
4 Sets • 7 - 10 reps • 50 - 55 lbs
Dumbbell Close-Grip Hammer Bench Press (Crush Press)
4 Sets • 7 - 10 reps
Cable Bar Tricep Pushdown / Extension
4 Sets • 6 - 9 reps • 65 - 75 lbs
Cable Bar Tricep Pushdown / Extension
4 Sets • 6 - 9 reps
Cable Single-Arm Tricep Kickback
3 Sets • 8 - 12 reps • 10 - 15 lbs
Cable Single-Arm Tricep Kickback
3 Sets • 8 - 12 reps
Dumbbell Shoulder Press
4 Sets • 6 - 10 reps • 45 - 55 lbs
Dumbbell Shoulder Press
4 Sets • 6 - 10 reps
Cable Front Raise Double Arm
4 Sets • 8 - 10 reps • 25 - 27.5 lbs
Cable Front Raise Double Arm
4 Sets • 8 - 10 reps
Cable Single-Arm Lateral Raise
3 Sets • 8 - 12 reps • 10 - 12.5 lbs
Cable Single-Arm Lateral Raise
3 Sets • 8 - 12 reps
View more of James Thomas's workouts on Motra.
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