Kiel Griffiths
Aug 2, 2026, 6:32 PM
elite workout
Duration
2h 20m
Volume
4,308.25 kg
Treadmill
SetsWeight & Reps
- 160s
- 260s
- 360s
- 460s
- 560s
Hanging Knee Raise
SetsWeight & Reps
- 112 reps
- 212 reps
- 310 reps
Standing Military Press (Barbell)
SetsWeight & Reps
- 112.5kg x 7 reps
- 212.5kg x 7 reps
- 312.5kg x 6 reps
Bulgarian Split Squat
SetsWeight & Reps
- 110kg x 7 reps
- 210kg x 7 reps
- 310kg x 7 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 15kg x 7 reps
- 25kg x 7 reps
- 35kg x 7 reps
Squat (Barbell)
SetsWeight & Reps
- 140kg x 7 reps
- 240kg x 7 reps
- 340kg x 7 reps
Arnold Press (Dumbbell)
SetsWeight & Reps
- 15kg x 7 reps
- 25kg x 7 reps
- 35kg x 7 reps
Zercher Squat
SetsWeight & Reps
- 120kg x 7 reps
- 220kg x 7 reps
- 320kg x 7 reps
Lat Pulldown (Cable)
SetsWeight & Reps
- 124kg x 7 reps
- 224kg x 7 reps
- 321kg x 7 reps
Bench Press (Barbell)
SetsWeight & Reps
- 120kg x 7 reps
- 220kg x 7 reps
- 320kg x 7 reps
Bent Over Row (Barbell)
SetsWeight & Reps
- 128kg x 7 reps
- 220kg x 7 reps
- 320kg x 7 reps
Bench Press (Dumbbell)
SetsWeight & Reps
- 15kg x 7 reps
- 25kg x 7 reps
- 35kg x 7 reps
Chest Fly (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 7 reps
- 32.5kg x 7 reps
Bent Over Row (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 7 reps
- 32.5kg x 7 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 7 reps
- 32.5kg x 6 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 5 reps
- 32.5kg x 3 reps
Cross Body Hammer Curl
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 4 reps
- 32.5kg x 3 reps
Triceps Pushdown
SetsWeight & Reps
- 119.25kg x 7 reps
- 219.25kg x 7 reps
- 319.25kg x 7 reps
Triceps Extension (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 7 reps
- 32.5kg x 7 reps
Bench Press - Close Grip (Barbell)
SetsWeight & Reps
- 110kg x 7 reps
- 210kg x 7 reps
- 310kg x 7 reps