# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Incline Smith Machine Bench Press |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
2 | Butterfly Machine |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
3 | Straight Arm Pullover |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
4 | Arnold Press |
27kg
10x
34kg
10x
34kg
10x
|
30 | 950 |
5 | Dumbbell Lateral Raises |
18kg
10x
23kg
10x
23kg
10x
|
30 | 640 |
6 | Two Arm Front Cable Raises |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
7 | Tricep Dips |
83kg
10x
83kg
10x
83kg
10x
|
30 | 2490 |
8 | Close-grip bench press |
50kg
10x
50kg
10x
45kg
10x
|
30 | 1450 |
9 | Triceps Pushdown |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
Total | 336 | 10632 |