# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Cable lat pulldown |
45kg
10x
39kg
10x
|
20 | 840 |
2 | Bench Press |
25kg
10x
25kg
10x
30kg
6x
30kg
6x
|
32 | 860 |
3 | Squat |
20kg
10x
20kg
10x
20kg
12x
|
32 | 640 |
4 | Dumbbell Shoulder Press |
16kg
8x
16kg
7x
|
15 | 240 |
5 | Deadlift |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
6 | Barbell biceps curl |
15kg
10x
15kg
10x
|
20 | 300 |
7 | Standing Barbell Calf Raise |
25kg
10x
25kg
12x
25kg
12x
|
34 | 850 |
8 | Close Triceps Push-Up |
43kg
10x
43kg
10x
|
20 | 860 |
9 | Landmine 180s |
20kg
10x
20kg
10x
|
20 | 400 |
10 | Bicep Hammer Curl |
12kg
10x
12kg
9x
|
19 | 228 |
11 | Dumbbell Row |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
12 | Incline dumbbell lateral raise |
2kg
7x
2kg
7x
2kg
7x
2kg
7x
|
28 | 56 |
13 | Close-grip bench press |
20kg
10x
25kg
10x
|
20 | 450 |
14 | Squat |
20kg
10x
|
10 | 200 |
15 | Seated Cable Rows |
25kg
10x
32kg
10x
39kg
10x
|
30 | 960 |
Total | 370 | 8264 |