# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull ups |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
2 | Flat dumbbell press |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
3 | Flat dumbbell flys |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
4 | Dumbbell bent over row |
25kg
10x
27.5kg
10x
27.5kg
10x
|
30 | 800 |
5 | Single Arm Pronated Triceps Extension |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
6 | Seated hammer curl |
20kg
5x
20kg
5x
20kg
5x
|
15 | 300 |
7 | Seated row |
50kg
10x
57.5kg
10x
57.5kg
0x
|
20 | 1075 |
8 | Dips |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
Total | 227 | 4935 |