Kilian
@kilian
Workouts
5
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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)
Kilian
Jul 12, 2026, 5:37 PM
UPPER 2
Duration
1h 15m
Volume
2,177.5 kg
3 sets Pull Up
2 sets Iso-Lateral Low Row
2 sets Chest Dip- 2 sets Butterfly (Pec Deck)
1 set Reverse Fly Single Arm (Cable)- 2 sets Crunch (Machine)
Kilian
Jul 10, 2026, 12:42 PM
UPPER 1
Duration
13m
Volume
3,148 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)
- 2 sets EZ Barbell Preacher Curl
- 3 sets Crunch (Machine)
1 set Seated Lateral Raise (Dumbbell)
Kilian
Jul 5, 2026, 6:11 PM
ARMS/DELTS
Duration
38m
Volume
1,667 kg
3 sets Behind the Back Curl (Cable)- 3 sets Skullcrusher (Barbell)
1 set Hammer Curl (Dumbbell)
2 sets Triceps Kickback (Cable)
2 sets Seated Palms Up Wrist Curl
2 sets Seated Wrist Extension (Barbell)
3 sets Single Arm Lateral Raise (Cable)
Kilian
Jul 5, 2026, 5:23 PM
UPPER 2
Duration
26m
Volume
2,022.5 kg
- 3 sets Pull Up
- 2 sets Iso-Lateral Low Row
- 2 sets Chest Dip
- 2 sets Butterfly (Pec Deck)
- 1 set Reverse Fly Single Arm (Cable)