Sep 10, 2026, 3:57 PM

Pull

Duration

2h 10m

Volume

4,610 kg

Lat Pulldown (Cable)

Lat Pulldown (Cable)

SetsWeight & Reps

140kg x 10 reps
245kg x 10 reps
350kg x 9 reps
450kg x 8 reps

Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

SetsWeight & Reps

120kg x 10 reps
225kg x 8 reps
325kg x 8 reps

Straight Arm Lat Pulldown (Cable)

Straight Arm Lat Pulldown (Cable)

SetsWeight & Reps

125kg x 10 reps
225kg x 10 reps
325kg x 10 reps

Face Pull

SetsWeight & Reps

130kg x 10 reps
230kg x 10 reps
330kg x 10 reps

Bicep Curl (Cable)

Bicep Curl (Cable)

SetsWeight & Reps

120kg x 10 reps
220kg x 10 reps
320kg x 10 reps

Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

SetsWeight & Reps

110kg x 6 reps