الحلم
Sep 13, 2026, 8:00 PM
Saturday
Duration
5m
Volume
2,880 kg
Squat (Dumbbell)
SetsWeight & Reps
- 115kg x 10 reps
- 215kg x 10 reps
Chest Press (Machine)
SetsWeight & Reps
- 125kg x 12 reps
- 230kg x 8 reps
Chest Supported Incline Row (Dumbbell)
SetsWeight & Reps
- 125kg x 8 reps
- 225kg x 8 reps
Rear Delt Reverse Fly (Dumbbell)
SetsWeight & Reps
- 12.5kg x 20 reps
- 22.5kg x 20 reps
Triceps Pushdown
SetsWeight & Reps
- 110kg x 8 reps
- 210kg x 6 reps
Cable Crunch
SetsWeight & Reps
- 140kg x 20 reps
- 240kg x 15 reps