| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
18kg
12 x
18kg
14 x
20kg
10 x
20kg
12 x
|
48 | 908 |
| 2 | Bench Press Machine |
77kg
8 x
77kg
8 x
68kg
12 x
|
28 | 2048 |
| 3 | decline cable fly |
24.86kg
10 x
24.86kg
9 x
24.86kg
10 x
|
29 | 720.94 |
| 4 | One Arm Tricep Cable Extensions |
15.86kg
12 x
18.1kg
12 x
|
24 | 407.52 |
| 5 | Incline Cable Flys |
20.36kg
10 x
20.36kg
9 x
|
19 | 386.84 |
| 6 | Standing One Arm Low-Pulley Triceps Extension |
15.86kg
8 x
13.6kg
14 x
|
22 | 317.28 |
| 7 | Butterfly Machine |
45.5kg
6 x
45.5kg
7 x
36kg
10 x
|
23 | 951.5 |
| 8 | tricep kickback with cable |
9kg
9 x
9kg
9 x
|
18 | 162 |
| 9 | Decline Crunches |
0kg
25 x
|
25 | 0 |
| 10 | Crunches |
0kg
25 x
|
25 | 0 |
| Total | 261 | 5902.08 | ||
