hamukazu

9 days ago

Back

Duration

1h 19min

Volume

8,812 kg

Deadlift (Barbell)

SETS

WEIGHT & REPS

W

70kg x 10 reps

W

110kg x 3 reps

W

130kg x 1 reps

W

140kg x 1 reps

1

150kg x 5 reps

2

140kg x 5 reps

3

140kg x 5 reps

Chin Up

SETS

REPS

1

8 reps

2

8 reps

3

8 reps

Dumbbell Row

SETS

WEIGHT & REPS

1

31kg x 10 reps

2

31kg x 10 reps

3

31kg x 10 reps

Rear Delt Reverse Fly (Dumbbell)

SETS

WEIGHT & REPS

1

40kg x 8 reps

2

40kg x 8 reps

3

40kg x 6 reps

Superset

Forearm Pronation (Cable)

SETS

WEIGHT & REPS

1

9kg x 10 reps

2

9kg x 10 reps

3

9kg x 10 reps

Superset

Forearm Supination (Cable)

SETS

WEIGHT & REPS

1

9kg x 10 reps

2

9kg x 10 reps

3

9kg x 10 reps

Reverse One Arm Curl (Cable)

SETS

WEIGHT & REPS

1

18kg x 8 reps

2

18kg x 8 reps

3

18kg x 8 reps

Bench Press (Barbell)

SETS

WEIGHT & REPS

W

60kg x 10 reps

1

90kg x 8 reps

2

90kg x 8 reps

3

90kg x 6 reps

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hamukazu

Workouts

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Followers

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