# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
2 | Seated Cable Rows |
40kg
12x
45kg
12x
45kg
12x
50kg
10x
|
46 | 2060 |
3 | Seated Pulley Row |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
4 | Bicep Curls Machine |
20kg
12x
25kg
12x
25kg
12x
|
36 | 840 |
5 | Shoulder Press Machine |
40kg
12x
50kg
12x
60kg
12x
50kg
12x
|
48 | 2400 |
6 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
37kg
8x
|
32 | 1004 |
7 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
8 | Dumbbell Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
9 | Hammer Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
10 | Ab crunch machine |
47kg
20x
47kg
20x
47kg
20x
|
60 | 2820 |
11 | Hyperextensions |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
Total | 468 | 16414 |