Maria Birkeland
@mariabirkeland
Workouts
5
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Following
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Maria Birkeland
Jun 20, 2026, 11:56 AM
Upper 2
Duration
1h 21m
Volume
4,674 kg
3 sets Lat Pulldown - Close Grip
3 sets Seated Cable Row - V Grip (Cable)
3 sets Lateral Raise (Dumbbell)
3 sets Rear Delt Reverse Fly (Cable)
2 sets Butterfly (Pec Deck)
3 sets Cable Crunch
Maria Birkeland
Jun 18, 2026, 5:56 PM
Full body
Duration
1h 34m
Volume
5,179.5 kg
3 sets Pull Up (Weighted)
2 sets Squat (Smith Machine)
3 sets Hip Thrust (Machine)
3 sets Shoulder Press (Dumbbell)
3 sets Single Arm Lateral Raise (Cable)
Maria Birkeland
Dec 12, 2025, 3:12 PM
Upper 2
Duration
1h 7m
Volume
6,686 kg
- 3 sets Lat Pulldown - Close Grip
- 3 sets Seated Cable Row - V Grip (Cable)
- 3 sets Lateral Raise (Dumbbell)
- 3 sets Rear Delt Reverse Fly (Cable)
- 2 sets Butterfly (Pec Deck)
- 3 sets Cable Crunch
Maria Birkeland
Dec 11, 2025, 10:43 AM
Leg Day 2
Duration
1h 39m
Volume
8,480 kg
- 3 sets Hip Thrust (Machine)
3 sets Back Extension (Weighted Hyperextension)
2 sets Single Leg Press (Machine)
3 sets Cable hip abduction
2 sets Seated Calf Raise
Maria Birkeland
Dec 9, 2025, 11:25 AM
Upper 1
Duration
2h 7m
Volume
6,726 kg
2 sets Straight Arm Lat Pulldown (Cable)- 3 sets Single Arm Lateral Raise (Cable)
3 sets Seated Shoulder Press (Machine)
3 sets Lat Pulldown (Cable)
2 sets Single Arm Lat Pulldown
2 sets Seated Row (Machine)- 3 sets Cable Crunch