| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
100kg
5x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
|
25 | 2500 |
| 2 | Wide Grip Lat Pulldown |
155kg
8x
155kg
8x
155kg
8x
155kg
8x
|
32 | 4960 |
| 3 | T-Bar Row |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 4 | Cable curls |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
32 | 2560 |
| 5 | Reverse fly machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| Total | 153 | 12420 | ||