# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press Machine |
60kg
12x
80kg
10x
90kg
8x
100kg
8x
80kg
10x
|
48 | 3840 |
2 | Dumbbell Flys |
30kg
12x
35kg
10x
35kg
10x
|
32 | 1060 |
3 | Dumbbell Bench Press |
40kg
12x
50kg
12x
50kg
10x
|
34 | 1580 |
4 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
12x
|
36 | 1044 |
5 | Incline Pushdown |
17kg
12x
22kg
12x
22kg
10x
|
34 | 688 |
6 | One Arm Tricep Cable Extensions |
15kg
12x
15kg
12x
|
24 | 360 |
7 | Butterfly Machine |
45kg
12x
50kg
10x
50kg
10x
|
32 | 1540 |
Total | 240 | 10112 |