# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Triceps Pushdown |
10kg
20x
15kg
15x
20kg
10x
25kg
15x
25kg
20x
25kg
20x
|
100 | 2000 |
2 | Standing Bicep Curls |
10kg
20x
15kg
15x
20kg
15x
25kg
10x
25kg
15x
25kg
20x
|
95 | 1850 |
3 | Lying Close-Grip Triceps Extension Behind the Head |
18kg
15x
28kg
12x
28kg
12x
28kg
12x
|
51 | 1278 |
4 | EZ Bar Curls |
18kg
12x
28kg
12x
28kg
12x
28kg
12x
|
48 | 1224 |
5 | Lying Triceps Press |
18kg
15x
18kg
15x
18kg
20x
|
50 | 900 |
6 | Narrow Grip Bench Press |
18kg
15x
18kg
15x
18kg
20x
|
50 | 900 |
7 | Reverse Bicep Curls |
20kg
12x
|
12 | 240 |
8 | Triceps Pushdown |
15kg
10x
20kg
10x
20kg
10x
|
30 | 550 |
9 | Reverse Grip Triceps Pushdown |
15kg
10x
20kg
8x
20kg
7x
|
25 | 450 |
10 | Standing Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
11 | Reverse Bicep Curls |
15kg
10x
15kg
6x
15kg
6x
|
22 | 330 |
Total | 513 | 10172 |