# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
12x
70kg
10x
70kg
10x
|
32 | 2120 |
2 | Incline Press |
60kg
10x
60kg
10x
40kg
12x
|
32 | 1680 |
3 | Chest machine |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
4 | Triceps Pushdown |
25kg
12x
30kg
8x
25kg
12x
|
32 | 840 |
5 | Kneeling Triceps Extension |
20kg
15x
22kg
12x
22kg
12x
|
39 | 828 |
6 | One Arm Tricep Extensions |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
7 | Seated Barbell Shoulder Press |
35kg
10x
30kg
12x
30kg
12x
|
34 | 1070 |
8 | Dumbbell Raise |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
Total | 265 | 9118 |