Well I am going for mass right now, and yes, straight sets with all heavy are very cool...I wish I could give you more details I can't remember the exact weights because I write them down and leave them at the gym, and I really don't even know the names of the exercises...just know the movement and what they do...I think its a military press that I am actually having trouble with and I am sitting down...I don't know for sure though..its deff. hitting my upper pectorals and triceps though..if that helps?