# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Triceps Pushdown with Rope |
10kg
10x
15kg
10x
20kg
10x
|
30 | 450 |
2 | Standing Bicep Curls |
10kg
10x
15kg
10x
20kg
10x
|
30 | 450 |
3 | Triceps Pushdown |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
4 | Standing Bicep Curls |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
5 | Preacher Curl |
18kg
30x
18kg
30x
18kg
30x
|
90 | 1620 |
6 | Lying Close-Grip Triceps Extension Behind the Head |
18kg
30x
18kg
30x
18kg
30x
|
90 | 1620 |
7 | Bicep Curls |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
8 | Bicep Hammer Curl |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
9 | Drag Curl |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
10 | Tricep Dips |
85kg
10x
85kg
10x
85kg
10x
|
30 | 2550 |
11 | Dumbbell Lateral Raises |
8kg
10x
12kg
10x
16kg
6x
20kg
6x
16kg
6x
12kg
6x
8kg
10x
8kg
10x
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
10x
|
106 | 1304 |
12 | Seated Lateral Raises |
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
10x
8kg
10x
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
12x
|
96 | 1216 |
Total | 682 | 12930 |