# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Barbell biceps curl |
35kg
10x
35kg
10x
35kg
10x
35kg
10x
|
40 | 1400 |
2 | French press |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
40 | 1200 |
3 | Incline Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
4 | Reverse Triceps Bench Press |
45kg
10x
45kg
10x
45kg
10x
|
30 | 1350 |
5 | decline hammer curl |
17.5kg
10x
17.5kg
10x
17.5kg
10x
|
30 | 525 |
6 | Triceps Pushdown with Rope |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
7 | Arnold Press |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
8 | Dumbbell reverse fly |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
Total | 260 | 7325 |