# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat |
20kg
10x
20kg
10x
|
20 | 400 |
2 | Cable lat pulldown |
40kg
10x
40kg
10x
|
20 | 800 |
3 | Shoulder Press |
16kg
12x
16kg
11x
|
23 | 368 |
4 | Deadlift |
28kg
10x
28kg
12x
|
22 | 616 |
5 | Bench Press |
20kg
12x
20kg
12x
|
24 | 480 |
6 | Squat |
20kg
10x
20kg
10x
|
20 | 400 |
7 | Cable lat pulldown |
40kg
9x
40kg
7x
|
16 | 640 |
8 | Shoulder Press |
16kg
10x
16kg
10x
|
20 | 320 |
9 | Deadlift |
28kg
12x
28kg
12x
28kg
10x
|
34 | 952 |
10 | Bench Press |
25kg
10x
25kg
6x
|
16 | 400 |
11 | Barbell biceps curl |
13kg
12x
18kg
7x
|
19 | 282 |
Total | 234 | 5658 |