# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
2 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
3 | Rear Deltoid Row |
21kg
12x
21kg
12x
|
24 | 504 |
4 | Arnold Press |
34kg
12x
34kg
12x
|
24 | 816 |
5 | Straight Arm Pullover |
21kg
12x
21kg
12x
|
24 | 504 |
6 | Preacher Curl |
28kg
12x
28kg
12x
|
24 | 672 |
7 | Triceps Pushdown |
22kg
12x
25kg
12x
|
24 | 564 |
8 | Calf Raises with Bands |
85kg
20x
85kg
20x
|
40 | 3400 |
9 | Decline Oblique Crunches |
0kg
20x
0kg
20x
|
40 | 0 |
Total | 260 | 9910 |
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