August 22, 2026
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1 h 50 min duration
19676 kg volume
31 sets
Lat Pulldown (Machine) Hoist Lat Pulldown
66 kg × 15 · 76 kg × 10 · 80 kg × 7
Seated Row (Machine) Hoist Seated Mid Row
74 kg × 10 · 74 kg × 9 · 83 kg × 10
Back Extension (Machine) Hoist Low Back
90 kg × 13 · 113 kg × 16 · 135 kg × 16
Crunch (Machine) Hoist Abdominals
30 kg × 9 · 30 kg × 12 · 30 kg × 11
Bicep Curl (Machine) Hoist Biceps Curl
35 kg × 9 · 35 kg × 14 · 38 kg × 10
Rear Delt Reverse Fly (Machine) Life Fitness Insignia Series Pectoral Fly / Rear Delt
56 kg × 14 · 64 kg × 9 · 64 kg × 10
Seated Row (Machine) Hoist Mid Row
50 kg × 10 · 50 kg × 15 · 60 kg × 10
Lat Pulldown (Machine) Hoist Lat Pulldown
40 kg × 10 · 50 kg × 16 · 60 kg × 9
Rope Straight Arm Pulldown (Cable) Hoist 14 Station Multi-Jungle - Tri Pod
27 kg × 15 · 32 kg × 14 · 36 kg × 12
Bicep Curl (Machine)
72.5 lbs × 8 · 62.5 lbs × 9 · 62.5 lbs × 9 · 62.5 lbs × 7