# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
45kg
10x
45kg
10x
45kg
8x
50kg
3x
50kg
3x
|
34 | 1560 |
2 | Butterfly Machine |
30kg
12x
35kg
12x
35kg
10x
30kg
10x
|
44 | 1430 |
3 | Dumbbell Flys |
6kg
10x
8kg
11x
8kg
10x
|
31 | 228 |
4 | Cable Crossover |
15kg
15x
20kg
10x
15kg
10x
|
35 | 575 |
5 | Wide Grip Standing Bicep Curls |
20kg
12x
15kg
12x
10kg
20x
|
44 | 620 |
6 | Close Grip EZ Bar Curls |
20kg
10x
15kg
10x
10kg
10x
|
30 | 450 |
7 | Incline Bicep Curls |
20kg
12x
15kg
12x
10kg
12x
|
36 | 540 |
8 | Dumbbell incline bench press |
125kg
10x
125kg
5x
10kg
12x
|
27 | 1995 |
9 | Bicep Hammer Curl |
10kg
8x
10kg
10x
10kg
9x
|
27 | 270 |
10 | Standing Bicep Curls |
20kg
15x
25kg
15x
30kg
10x
|
40 | 975 |
Total | 348 | 8643 |