# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
55kg
10x
50kg
12x
|
46 | 2290 |
2 | Seated Pulley Row |
40kg
12x
50kg
12x
50kg
12x
40kg
12x
|
48 | 2160 |
3 | Bent Over Rear Delt Row With Head On Bench |
14kg
12x
16kg
12x
14kg
12x
|
36 | 528 |
4 | Arnold Press |
35kg
12x
40kg
12x
40kg
12x
|
36 | 1380 |
5 | Hammer Preacher Curl |
25kg
12x
30kg
12x
30kg
10x
|
34 | 960 |
6 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
32kg
12x
|
36 | 1092 |
7 | Bicep Curls Machine |
22kg
10x
20kg
9x
15kg
8x
10kg
10x
|
37 | 620 |
8 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
Total | 313 | 11030 |