# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
80kg
3x
85kg
6x
85kg
6x
|
53 | 2540 |
2 | Lying Triceps Press |
18kg
12x
23kg
12x
23kg
12x
23kg
12x
|
48 | 1044 |
3 | Tricep Dips |
87kg
10x
87kg
10x
87kg
10x
|
30 | 2610 |
4 | Triceps Pushdown |
15kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
105 | 2025 |
5 | Shoulder Press Machine |
19kg
12x
29kg
12x
29kg
10x
29kg
10x
|
44 | 1156 |
6 | Seated Lateral Raises |
12kg
12x
12kg
12x
12kg
12x
12kg
12x
|
48 | 576 |
7 | Front Raises With Weight |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
8 | Seated Barbell Shoulder Press |
8kg
15x
18kg
15x
18kg
15x
18kg
15x
|
60 | 930 |
9 | HeinosTommin Takaolkanykäsy |
24kg
15x
24kg
15x
24kg
15x
24kg
15x
|
60 | 1440 |
10 | Seated rear lateral raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
40 | 640 |
Total | 548 | 13561 |
2&3 SS , 5&6 SS , 7,8,9&10 GIANT