Rayan Ghazanfar Khan

19/04/2026

🇲🇾2026

23/02/2026

Legs
Monday, Feb 23, 2026 at 2:07am

Warm Up
Set 1: 7min 2s

Squat (Barbell)
Set 1: 20 kg x 10 [Warmup]
Set 2: 50 kg x 8 [Warmup]
Set 3: 70 kg x 8 [Warmup]
Set 4: 100 kg x 2
Set 5: 100 kg x 2
Set 6: 30 kg x 8

Leg Press (Machine)
Set 1: 60 kg x 10
Set 2: 100 kg x 10
Set 3: 100 kg x 8
Set 4: 100 kg x 10

Seated Leg Curl (Machine)
Set 1: 45 kg x 12
Set 2: 59 kg x 16
Set 3: 59 kg x 10
Set 4: 59 kg x 8

Leg Extension (Machine)
Set 1: 79 kg x 8
Set 2: 59 kg x 10
Set 3: 45 kg x 10

Standing Calf Raise (Machine)
Set 1: 40 kg x 8
Set 2: 40 kg x 80
Set 3: 40 kg x 10

Crunch (Machine)
Set 1: 32 kg x 10
Set 2: 32 kg x 10
Set 3: 32 kg x 10

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 4 reps


https://hevy.com/workout/wkUWzOxI23f

23/02/2026

Pull
Sunday, Feb 22, 2026 at 2:19am

Warm Up
Set 1: 5min 30s

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 20 kg x 12 [Warmup]
Set 3: 40 kg x 12
Set 4: 60 kg x 5
Set 5: 60 kg x 6
Set 6: 60 kg x 6

Lat Pulldown (Machine)
Set 1: 80 kg x 8
Set 2: 120 kg x 6
Set 3: 80 kg x 15
Set 4: 80 kg x 8

Seated Row (Machine)
Set 1: 36 kg x 10
Set 2: 36 kg x 8
Set 3: 36 kg x 8
Set 4: 32 kg x 8

Shrug (Dumbbell)
Set 1: 28 kg x 10
Set 2: 28 kg x 8
Set 3: 24 kg x 8
Set 4: 24 kg x 9

Bicep Curl (Barbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 8

Behind the Back Curl (Cable)
Set 1: 5.7 kg x 10
Set 2: 5.7 kg x 9
Set 3: 5.7 kg x 10
Set 4: 5.7 kg x 8

Face Pull
Set 1: 24.8 kg x 10
Set 2: 29.3 kg x 8
Set 3: 24.8 kg x 10

Behind the Back Bicep Wrist Curl (Barbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 15
Set 3: 30 kg x 12
Set 4: 30 kg x 12

Seated Wrist Extension (Barbell)
Set 1: 10 kg x 10
Set 2: 10 kg x 10
Set 3: 10 kg x 10

Reverse Curl (Barbell)
Set 1: 10 kg x 10
Set 2: 10 kg x 15


https://hevy.com/workout/GFDtrOGTzEM

12/02/2026