# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Spoto Press |
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
5x
57.5kg
4x
|
25 | 1437.5 |
2 | Paused Barbell Row |
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
|
24 | 1380 |
3 | Standing Barbell Shoulder Press |
32.5kg
7x
32.5kg
10x
32.5kg
10x
|
27 | 877.5 |
4 | Pull-Ups |
3.7kg
10x
3.7kg
8x
3.7kg
7x
|
25 | 92.5 |
5 | Dumbbell Front Raises (Dumbbells) |
14kg
10x
14kg
10x
14kg
10x
|
30 | 420 |
6 | Dumbbell Shoulder Press |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
7 | Romanian Deadlift |
65kg
8x
65kg
8x
65kg
7x
|
23 | 1495 |
8 | Incline dumbbell fly |
16kg
12x
20kg
12x
20kg
12x
|
36 | 672 |
Total | 220 | 7214.5 |