# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Incline Bench Press |
50kg
10x
50kg
10x
|
20 | 1000 |
2 | Bench Press |
45kg
10x
45kg
10x
|
20 | 900 |
3 | Cable Crossover |
40kg
10x
40kg
10x
|
20 | 800 |
4 | Bench Press Machine |
35kg
10x
25kg
5x
15kg
5x
|
20 | 550 |
5 | Dumbbell Shoulder Press |
30kg
10x
30kg
10x
|
20 | 600 |
6 | Dumbbell Lateral Raise |
20kg
10x
20kg
10x
|
20 | 400 |
7 | Dumbbell Rear Delt Raise |
18kg
10x
18kg
10x
|
20 | 360 |
8 | Shoulder Press Machine |
35kg
200x
|
200 | 7000 |
Total | 340 | 11610 |