# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
25kg
10x
25kg
10x
25kg
12x
|
32 | 800 |
2 | Squat |
20kg
10x
20kg
10x
20kg
12x
|
32 | 640 |
3 | Cable lat pulldown |
39kg
10x
39kg
10x
39kg
7x
|
27 | 1053 |
4 | Dumbbell Shoulder Press |
16kg
12x
16kg
12x
16kg
8x
|
32 | 512 |
5 | Deadlift |
28kg
12x
28kg
12x
28kg
12x
|
36 | 1008 |
6 | Bench Press |
25kg
12x
27kg
8x
|
20 | 516 |
7 | Squat |
20kg
10x
20kg
10x
20kg
12x
|
32 | 640 |
8 | Deadlift |
28kg
12x
28kg
8x
28kg
8x
|
28 | 784 |
9 | Cable lat pulldown |
39kg
10x
39kg
7x
|
17 | 663 |
10 | Barbell biceps curl |
10kg
12x
10kg
12x
|
24 | 240 |
11 | Dumbbell Row |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
Total | 320 | 7336 |