Jul 29, 2026, 3:46 PM

random

Duration

3h 52m

Volume

420 kg

Bicep Curl (Machine)

Bicep Curl (Machine)

SetsWeight & Reps

114kg x 10 reps
214kg x 10 reps
314kg x 10 reps

Shoulder Press (Machine Plates)

Shoulder Press (Machine Plates)

SetsWeight & Reps

10kg x 10 reps
20kg x 10 reps
30kg x 10 reps

Triceps Pushdown

Triceps Pushdown

SetsWeight & Reps

10kg x 10 reps
20kg x 10 reps
30kg x 10 reps

Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

SetsWeight & Reps

10kg x 5 reps
20kg x 5 reps
30kg x 5 reps

Hammer Curl (Cable)

Hammer Curl (Cable)

SetsWeight & Reps

10kg x 10 reps
20kg x 10 reps
30kg x 10 reps