TP's Fit Journal Transcription

[Tomas Payne]

Chest

1. Laying-flat Ground barbel eccentric press
   1. WU - 8x95
   2. 8x120
   3. 8x145
   4. 8x170
2. Incline barbel bench press
   1. 8x135
   2. 8x160
   3. 6x185
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
4. DB pull-overs (narrow)
   1. 8x80
   2. 8x80
5. barbel pull-over (wide)
   1. 8x40
   2. 8x40

 

[Tomas Payne]

1/3/2026

Hamstrings

1. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80
2. <Standing calf
   1. 12x2pl
   2. 12x4pl
   3. 12x4pl
3. Adductors
   1. 8x120
   2. 8x130
   3. 8x140
4. <Seated calf
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Gluteal Kick-back
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

1/5/2026

Shoulders

1. Bar press
   1. 8x95
   2. 8x120
   3. 8x135
2. < Lateral rotator aux
   1. 8x5
   2. 8x5
   3. 8x10
3. Machine front delts
   1. 8x40
   2. 8x45
   3. 8x50
4. < Machine side lateral raises
   1. 8x50
   2. 8x55
   3. 8x60
5. Upright row on smith machine
   1. 8x95
   2. 8x95
   3. 8x95
6. < supinated side uprights with DB
   1. 8x15
   2. 8x15
   3. 8x15
7. Rear delts with a tied 25lb Resis band
   1. 8x25B
   2. 8x25B
   3. 8x25B
8. < rear delts on reverse pecdec
   1. 8x90
   2. 8x90
   3. 8x90

 

[Tomas Payne]

Chest

1. Flat bar bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 4x205
2. Incline bar bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 8x160
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
   4. 8x50

 

[Tomas Payne]

Cardio

Back

1. Lat PD with wide crandall
   1. 8X110
   2. 8X120
   3. 8X130
   4. 8X140
2. DB row
   1. 8X70
   2. 8X70
   3. 6X75
   4. 6X75
3. Cable row with narrow neutral crandall
   1. 8X108
   2. 8X120
   3. 7X132
   4. 6X144