# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | torsion machine |
60kg
50x
60kg
50x
60kg
40x
|
140 | 8400 |
2 | Incline Cable Flys |
35kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
12x
|
72 | 2520 |
3 | Bench Press Machine |
65kg
12x
70kg
12x
75kg
10x
75kg
9x
75kg
7x
|
50 | 3570 |
4 | Alternate Bicep Curl |
16kg
20x
16kg
20x
16kg
16x
|
56 | 896 |
5 | cable external rotation |
25kg
30x
25kg
24x
|
54 | 1350 |
Total | 372 | 16736 |