# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
55kg
10x
50kg
12x
50kg
12x
|
34 | 1750 |
2 | Seated Cable Rows |
40kg
15x
45kg
10x
50kg
10x
|
35 | 1550 |
3 | Preacher Curl Machine |
20kg
10x
30kg
10x
25kg
10x
|
30 | 750 |
4 | Seated Pulley Row |
40kg
12x
40kg
12x
40kg
10x
|
34 | 1360 |
5 | Concentration curl |
12kg
10x
15kg
10x
15kg
10x
|
30 | 420 |
6 | frist curl |
15kg
15x
25kg
12x
35kg
10x
35kg
10x
|
47 | 1225 |
7 | Cable curls |
25kg
10x
20kg
10x
15kg
10x
25kg
10x
20kg
10x
15kg
10x
|
60 | 1200 |
8 | Machine Shrug |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
Total | 330 | 11255 |