Kieran Mcgrouther
Aug 15, 2026, 12:44 AM
4: Friday- Pull day+ Core
Duration
1h 26m
Volume
7,724 kg
Plank
SetsWeight & Reps
- 160s
- 260s
Hip Abduction (Machine)
SetsWeight & Reps
- 145kg x 12 reps
- 245kg x 12 reps
- 345kg x 12 reps
- 445kg x 12 reps
- 545kg x 12 reps
- 645kg x 12 reps
Hip Adduction (Machine)
SetsWeight & Reps
- 139kg x 12 reps
- 245kg x 12 reps
- 345kg x 12 reps
Dumbbell Row
SetsWeight & Reps
- 110kg x 15 reps
- 210kg x 15 reps
- 310kg x 15 reps
- 410kg x 15 reps
Alternate Biceps Curl
SetsWeight & Reps
- 112kg x 16 reps
- 212kg x 18 reps
- 312kg x 20 reps
Lat Pulldown (Cable)
SetsWeight & Reps
- 129kg x 10 reps
- 232kg x 12 reps
- 332kg x 12 reps
- 432kg x 12 reps
Cable Twist (Up to down)
SetsWeight & Reps
- 112.3kg x 10 reps
Cable Twist (Down to up)
SetsWeight & Reps
- 112.3kg x 10 reps