# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
55kg
12x
55kg
10x
50kg
12x
|
34 | 1810 |
2 | Straight Arm Pushdown |
22kg
15x
25kg
12x
25kg
1x
|
28 | 655 |
3 | Close Grip EZ Bar Curls |
32kg
12x
37kg
10x
32kg
12x
|
34 | 1138 |
4 | Dumbbell Lateral Raises |
18kg
12x
18kg
11x
16kg
12x
|
35 | 606 |
5 | Concentration Curls |
25kg
12x
30kg
10x
25kg
12x
|
34 | 900 |
6 | Seated Dumbbell Shoulder Press |
30kg
15x
35kg
12x
40kg
10x
|
37 | 1270 |
7 | Hyperextensions |
55kg
20x
55kg
20x
|
40 | 2200 |
8 | Cable curls |
22kg
10x
18kg
10x
15kg
10x
22kg
10x
18kg
10x
15kg
10x
|
60 | 1100 |
Total | 302 | 9679 |