# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
2 | EZ Bar Curls |
32kg
12x
38kg
10x
38kg
10x
|
32 | 1144 |
3 | Bicep Hammer Curl |
27kg
12x
27kg
10x
27kg
10x
|
32 | 864 |
4 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
5 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
6 | Bent Over Rear Delt Row With Head On Bench |
18kg
10x
14kg
12x
14kg
10x
|
32 | 488 |
7 | Dumbbell Lateral Raises |
22kg
10x
18kg
10x
18kg
12x
|
32 | 616 |
8 | Cable curls |
25kg
10x
20kg
10x
17kg
10x
25kg
10x
20kg
10x
17kg
10x
|
60 | 1240 |
Total | 312 | 8192 |