Kiel Griffiths
Aug 10, 2026, 11:00 AM
elite workout
Duration
1h 30m
Volume
4,417 kg
Treadmill
SetsWeight & Reps
- 160s
- 260s
- 360s
- 460s
- 560s
Hanging Knee Raise
SetsWeight & Reps
- 112 reps
- 212 reps
- 39 reps
Standing Military Press (Barbell)
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 7 reps
- 310kg x 7 reps
Bulgarian Split Squat
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 10 reps
- 35kg x 10 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 12.5kg x 10 reps
- 22.5kg x 7 reps
- 32.5kg x 7 reps
Squat (Barbell)
SetsWeight & Reps
- 130kg x 10 reps
- 230kg x 10 reps
- 330kg x 10 reps
Arnold Press (Dumbbell)
SetsWeight & Reps
- 12.5kg x 8 reps
- 22.5kg x 6 reps
- 32.5kg x 6 reps
Zercher Squat
SetsWeight & Reps
- 120kg x 8 reps
- 220kg x 7 reps
- 320kg x 7 reps
Lat Pulldown (Cable)
SetsWeight & Reps
- 119.25kg x 10 reps
- 219.25kg x 10 reps
- 319.25kg x 10 reps
Bench Press (Barbell)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 10 reps
- 320kg x 10 reps
Bent Over Row (Barbell)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 10 reps
- 320kg x 10 reps
Bench Press (Dumbbell)
SetsWeight & Reps
- 12.5kg x 10 reps
- 22.5kg x 10 reps
- 32.2kg x 10 reps
Chest Fly (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 7 reps
- 32.5kg x 5 reps
Bent Over Row (Dumbbell)
SetsWeight & Reps
- 12.5kg x 10 reps
- 22.5kg x 10 reps
- 32.5kg x 10 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 6 reps
- 32.5kg x 4 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 3 reps
- 32.5kg x 2 reps
Cross Body Hammer Curl
SetsWeight & Reps
- 12.5kg x 7 reps
- 22.5kg x 3 reps
- 32.5kg x 2 reps
Triceps Pushdown
SetsWeight & Reps
- 119.25kg x 10 reps
- 219.25kg x 10 reps
Triceps Extension (Dumbbell)
SetsWeight & Reps
- 12.5kg x 10 reps
- 22.5kg x 7 reps
Bench Press - Close Grip (Barbell)
SetsWeight & Reps
- 15kg x 10 reps
- 25kg x 5 reps