# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Incline Smith Machine Bench Press |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
2 | Butterfly Machine |
30kg
12x
35kg
10x
35kg
10x
|
32 | 1060 |
3 | Arnold Press |
27kg
10x
34kg
10x
34kg
10x
|
30 | 950 |
4 | Dumbbell Lateral Raises |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
5 | Two Arm Front Cable Raises |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
6 | Triceps Pushdown |
25kg
15x
27kg
12x
27kg
12x
|
39 | 1023 |
7 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
8 | Plank (lankku) |
83kg
0x
|
0 | 0 |
9 | Dumbbell Flys |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
10 | Tricep Dips |
84kg
10x
84kg
10x
84kg
10x
|
30 | 2520 |
Total | 317 | 9145 |