Jul 10, 2026, 4:20 AM

limbs 4

Duration

42m

Volume

5,160 kg

Preacher Curl (Machine)

Preacher Curl (Machine)

SetsWeight & Reps

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

Skullcrusher (Barbell)

Skullcrusher (Barbell)

SetsWeight & Reps

120kg x 12 reps
220kg x 12 reps
320kg x 12 reps

Pendulum Squat (Machine)

Pendulum Squat (Machine)

SetsWeight & Reps

130kg x 8 reps
230kg x 8 reps
330kg x 8 reps

Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

SetsWeight & Reps

140kg x 8 reps
240kg x 8 reps
340kg x 8 reps

Over Bench Wrist Curl

Over Bench Wrist Curl

SetsWeight & Reps

110kg x 12 reps
210kg x 12 reps
310kg x 12 reps

Standing Calf Raise (Machine)

Standing Calf Raise (Machine)

SetsWeight & Reps

160kg x 10 reps
260kg x 10 reps
360kg x 10 reps