# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Dumbbell Bench Press |
34kg
12x
42kg
10x
42kg
8x
42kg
10x
|
40 | 1584 |
2 | Incline Bench Press |
40kg
12x
50kg
10x
50kg
9x
|
31 | 1430 |
3 | Arnold Press |
26kg
10x
34kg
8x
34kg
8x
34kg
8x
|
34 | 1076 |
4 | Dumbbell Lateral Raises |
14kg
10x
18kg
8x
18kg
8x
14kg
8x
|
34 | 540 |
5 | Two Arm Front Cable Raises |
20kg
12x
22kg
8x
22kg
8x
25kg
8x
|
36 | 792 |
6 | Bench Press |
50kg
8x
50kg
8x
50kg
8x
55kg
8x
|
32 | 1640 |
7 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1000 |
8 | Ab crunch machine |
45kg
20x
|
20 | 900 |
9 | Decline Crunches |
5kg
10x
5kg
10x
5kg
9x
|
29 | 145 |
10 | Calf Raises with Bands |
84kg
20x
84kg
20x
84kg
20x
|
60 | 5040 |
11 | L-Sit |
40kg
15x
40kg
15x
|
30 | 1200 |
12 | L-Sit | 0 | 0 | |
Total | 386 | 15347 |