Kilian
@kilian
Workouts
5
Followers
0
Following
0
Kilian
Jul 20, 2026, 12:53 AM
UPPER 2
Duration
1h 1m
Volume
2,288 kg
3 sets Pull Up
2 sets Chest Dip
2 sets Single Arm Cable Row
2 sets Butterfly (Pec Deck)
1 set Reverse Fly Single Arm (Cable)
3 sets Single Arm Lateral Raise (Cable)
3 sets Crunch (Machine)
Kilian
Jul 19, 2026, 11:50 PM
UPPER 1
Duration
50m
Volume
1,882.5 kg
4 sets Incline Bench Press (Dumbbell)- 2 sets Butterfly (Pec Deck)
2 sets Wide Pull Up
1 set Iso-Lateral High Row (Machine)
Kilian
Jul 17, 2026, 6:20 PM
UPPER 2
Duration
35m
Volume
1,382.5 kg
- 3 sets Pull Up
2 sets Iso-Lateral Low Row- 2 sets Chest Dip
- 1 set Butterfly (Pec Deck)
- 3 sets Single Arm Lateral Raise (Cable)
Kilian
Jul 15, 2026, 6:06 PM
LOWER 2
Duration
54m
Volume
2,192.5 kg
4 sets Leg Extension (Machine)
Kilian
Jul 12, 2026, 6:24 PM
UPPER 1
Duration
46m
Volume
3,010 kg
- 4 sets Incline Bench Press (Dumbbell)
- 2 sets Butterfly (Pec Deck)
- 2 sets Wide Pull Up
- 2 sets Iso-Lateral High Row (Machine)
2 sets Skullcrusher (Barbell)
1 set EZ Barbell Preacher Curl- 2 sets Crunch (Machine)