Xaris Xrist
Jul 24, 2026, 12:15 PM
gymaros
Duration
1h 20m
Volume
500 kg
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 14kg x 10 reps
- 24kg x 10 reps
- 35kg x 10 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 14kg x 10 reps
- 24kg x 10 reps
- 35kg x 10 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 13kg x 10 reps
- 23kg x 10 reps
- 33kg x 10 reps
Triceps Extension (Dumbbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps