August 3, 2026
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1 h 15 min duration
3558 kg volume
17 sets
Bicep Curl (Dumbbell)
15 kg × 12 · 15 kg × 10
Lat Pulldown (Cable) Nautilus Instinct Dual Adjustable Pulley
22.5 kg × 12 · 27.5 kg × 12 · 32.5 kg × 10
Seated Cable Row (Cable) Nautilus Instinct Dual Adjustable Pulley
32.5 kg × 9 · 32.5 kg × 10 · 32.5 kg × 10
Pull Up
×10 · ×10 · ×8
Rope Straight Arm Pulldown (Cable) Nautilus Instinct Dual Adjustable Pulley
20 kg × 11 · 20 kg × 11 · 20 kg × 15
Rear Delt Reverse Fly (Cable) Nautilus Instinct Dual Adjustable Pulley
5 kg × 8 · 5 kg × 8 · 54 kg × 10