# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Dumbbell Bench Press |
36kg
12x
36kg
12x
36kg
12x
36kg
12x
|
48 | 1728 |
2 | Leverage Iso Row |
62.5kg
12x
62.5kg
12x
62.5kg
12x
62.5kg
12x
|
48 | 3000 |
3 | Incline Bench Press |
42.5kg
8x
42.5kg
8x
42.5kg
8x
42.5kg
8x
|
32 | 1360 |
4 | Face Pulls |
22.5kg
12x
22.5kg
12x
22.5kg
12x
22.5kg
12x
|
48 | 1080 |
5 | Pull-Ups |
0kg
8x
0kg
8x
0kg
8x
0kg
8x
|
32 | 0 |
6 | Standing Barbell Shoulder Press |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
7 | Dumbbell Front Raises (Dumbbells) |
14kg
10x
14kg
12x
14kg
12x
|
34 | 476 |
8 | Dumbbell Lateral Raises |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
Total | 302 | 9060 |