Exercises

# Exercise Sets Reps Weight
1 Clean and jerk
40kg
20x
50kg
15x
60kg
10x
45 2150
2 Dumbbell Lateral Raise
7kg
15x
10kg
12x
12kg
10x
37 345
3 Dumbbell Front Raises (Dumbbells)
7kg
15x
10kg
12x
12kg
10x
37 345
4 Barbell Upright Rows
40kg
12x
45kg
10x
50kg
8x
30 1330
5 Seated Military Shoulder Press
20kg
14x
22kg
12x
24kg
10x
36 784
6 Barbell biceps curl
25kg
14x
30kg
12x
35kg
10x
36 1060
7 Seated Bicep Curl
14kg
12x
16kg
10x
18kg
8x
30 472
8 Preacher Curl
20kg
12x
24kg
10x
26kg
8x
30 688
9 Barbell Incline Triceps Extension
14kg
15x
16kg
12x
18kg
10x
37 582
10 Close-grip bench press
16kg
14x
18kg
12x
20kg
10x
36 640
11 Standing Triceps Extension
12kg
14x
14kg
12x
16kg
10x
36 496
12 Cross Body Crunches
74kg
40x
74kg
30x
74kg
35x
105 7770
13 Leg Raises
74kg
30x
74kg
20x
74kg
25x
75 5550
Total 570 22212