Kilian
Jul 5, 2026, 6:11 PM
ARMS/DELTS
Duration
38m
Volume
1,667 kg
Behind the Back Curl (Cable)
SetsWeight & Reps
- 17.75kg x 12 reps
- 213kg x 10 reps
- 313kg x 9 reps
Skullcrusher (Barbell)
SetsWeight & Reps
- 115kg x 12 reps
- 230kg x 10 reps
- 330kg x 8 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 117.5kg x 8 reps
Triceps Kickback (Cable)
SetsWeight & Reps
- 19kg x 8 reps
- 27.75kg x 8 reps
Seated Palms Up Wrist Curl
SetsWeight & Reps
- 14kg x 12 reps
- 26kg x 20 reps
Seated Wrist Extension (Barbell)
SetsWeight & Reps
- 14kg x 12 reps
- 26kg x 4 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 14.25kg x 10 reps
- 24.25kg x 8 reps
- 32.75kg x 6 reps