# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Incline Press |
40kg
12x
45kg
12x
45kg
12x
|
36 | 1560 |
2 | Bench Press Machine |
40kg
12x
60kg
12x
80kg
10x
100kg
7x
60kg
12x
|
53 | 3420 |
3 | Decline Dumbbell Bench Press |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
4 | Triceps Pushdown with V Bar |
27kg
12x
30kg
12x
30kg
12x
|
36 | 1044 |
5 | Standing Towel Triceps Extension |
20kg
12x
22kg
12x
20kg
12x
|
36 | 744 |
6 | Kneeling Concentration Triceps Extension |
10kg
10x
7kg
10x
8kg
10x
|
30 | 250 |
7 | Ab crunch machine |
60kg
12x
60kg
12x
|
24 | 1440 |
8 | Bench Press Machine |
50kg
12x
50kg
12x
45kg
15x
|
39 | 1875 |
Total | 290 | 12013 |