Ship Gym – Day 1

Program: Ship Gym - Day 1 Date: February 22, 2026 22:57 Duration: 41 minutes Total Volume: 5,820 lbs

Exercises

Exercise	Sets	Details
Pull Up	3	8 x 0 lbs, 7 x 0 lbs, 7 x 0 lbs
Bench Press (Dumbbell)	3	10 x 60 lbs, 10 x 60 lbs, 10 x 60 lbs
Bent Over One Arm Row	3	12 x 0 lbs, 12 x 0 lbs, 12 x 0 lbs
Lateral Raise	3	12 x 20 lbs, 12 x 20 lbs, 11 x 20 lbs
Bicep Curl	3	10 x 0 lbs, 9 x 0 lbs, 8 x 0 lbs
Triceps Extension	3	12 x 40 lbs, 12 x 40 lbs, 12 x 40 lbs
Crunch (Leverage Machine)	3	12 x 50 lbs, 12 x 60 lbs, 8 x 70 lbs