# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
2 | Barbell Rear Delt Row |
70kg
10x
70kg
10x
70kg
10x
|
30 | 2100 |
3 | Seated Cable Rows |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
4 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
5 | Seated Dumbbell Shoulder Press |
25kg
15x
30kg
12x
35kg
12x
|
39 | 1155 |
6 | Bent Over Rear Delt Row With Head On Bench |
14kg
10x
12kg
12x
12kg
12x
|
34 | 428 |
7 | Hammer Preacher Curl |
25kg
12x
30kg
10x
25kg
12x
|
34 | 900 |
8 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
32kg
12x
|
36 | 1092 |
9 | Concentration Curls |
10kg
24x
10kg
24x
12kg
16x
|
64 | 672 |
10 | Shoulder Press Machine |
40kg
15x
60kg
12x
60kg
12x
|
39 | 2040 |
11 | Bicep Curls Machine |
25kg
10x
20kg
8x
15kg
10x
|
28 | 560 |
Total | 415 | 13378 |