# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
40 | 2800 |
2 | Pull-Ups |
3.5kg
10x
3.5kg
10x
3.5kg
10x
3.5kg
10x
|
40 | 140 |
3 | Dumbbell incline bench press |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
4 | Barbell Row |
60kg
8x
60kg
8x
60kg
8x
|
24 | 1440 |
5 | Push-Ups |
20kg
8x
20kg
8x
20kg
8x
|
24 | 480 |
6 | Body Row |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
7 | Dumbbell Bent Arm Pullover |
25kg
8x
25kg
8x
|
16 | 400 |
8 | Deadlift |
60kg
8x
60kg
8x
|
16 | 960 |
Total | 214 | 6940 |
ABS - 5min