Jul 9, 2026, 8:47 AM

upper body

Duration

30m

Volume

2,850 kg

Preacher Curl (Machine)

Preacher Curl (Machine)

SetsWeight & Reps

120kg x 10 reps
220kg x 10 reps
320kg x 10 reps

Lat Pulldown (Cable)

Lat Pulldown (Cable)

SetsWeight & Reps

125kg x 10 reps
225kg x 10 reps
325kg x 10 reps

Chest Fly (Machine)

Chest Fly (Machine)

SetsWeight & Reps

120kg x 10 reps
220kg x 10 reps
320kg x 10 reps

Triceps Pushdown

Triceps Pushdown

SetsWeight & Reps

115kg x 10 reps
215kg x 10 reps
315kg x 10 reps

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

SetsWeight & Reps

15kg x 10 reps
25kg x 10 reps
35kg x 10 reps

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

SetsWeight & Reps

110kg x 10 reps
210kg x 10 reps
310kg x 10 reps