# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Dumbbell Shoulder Press |
30kg
12x
35kg
12x
35kg
10x
|
34 | 1130 |
2 | Bent Over Rear Delt Row With Head On Bench |
16kg
10x
16kg
12x
16kg
12x
|
34 | 544 |
3 | Close Grip EZ Bar Curls |
27kg
12x
32kg
12x
37kg
10x
|
34 | 1078 |
4 | Hammer Preacher Curl |
25kg
10x
25kg
12x
25kg
12x
|
34 | 850 |
5 | Seated Cable Rows |
50kg
12x
55kg
10x
55kg
10x
|
32 | 1700 |
6 | Straight Arm Pushdown |
20kg
12x
25kg
10x
25kg
10x
|
32 | 740 |
7 | Concentration Curls |
25kg
10x
30kg
10x
30kg
9x
|
29 | 820 |
8 | Hyperextensions |
55kg
20x
55kg
20x
55kg
20x
|
60 | 3300 |
Total | 289 | 10162 |