Ship Gym – Day 2

Program: Ship Gym - Day 2 Date: February 12, 2026 16:50 Duration: 43 minutes Total Volume: 10,080 lbs

Exercises

Exercise	Sets	Details
Goblet Squat	3	10 x 55 lbs, 10 x 55 lbs, 10 x 55 lbs
Deadlift (Dumbbell)	3	10 x 60 lbs, 10 x 60 lbs, 10 x 60 lbs
Standing Calf Raise	3	12 x 60 lbs, 12 x 60 lbs, 12 x 60 lbs
Lat Pulldown	3	10 x 100 lbs, 10 x 100 lbs, 10 x 100 lbs
Shoulder Press	3	10 x 25 lbs, 10 x 25 lbs, 10 x 25 lbs
Back Extension (Bodyweight)	3	12 x 20 lbs, 12 x 20 lbs, 12 x 20 lbs