# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
60kg
12x
65kg
10x
70kg
10x
|
32 | 2070 |
2 | EZ Bar Curls |
32kg
10x
32kg
10x
32kg
9x
|
29 | 928 |
3 | Bicep Hammer Curl |
27kg
12x
27kg
10x
27kg
10x
|
32 | 864 |
4 | Seated Dumbbell Shoulder Press |
27kg
12x
27kg
11x
27kg
10x
|
33 | 891 |
5 | Hyperextensions |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
6 | Seated Cable Rows |
40kg
12x
40kg
10x
40kg
10x
|
32 | 1280 |
7 | Concentration Curls |
13kg
20x
13kg
20x
11kg
20x
|
60 | 740 |
8 | frist curl |
20kg
20x
20kg
15x
20kg
20x
|
55 | 1100 |
Total | 333 | 9073 |