# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
7x
70kg
12x
80kg
5x
70kg
12x
60kg
10x
|
46 | 3100 |
2 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
3 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
12x
|
36 | 1044 |
4 | One Arm Tricep Extensions |
12kg
24x
15kg
20x
15kg
20x
|
64 | 888 |
5 | Smith Machine Reverse Calf Raises |
127kg
20x
147kg
20x
167kg
15x
|
55 | 7985 |
6 | Ab crunch machine |
47kg
20x
50kg
20x
50kg
20x
|
60 | 2940 |
7 | Leg extension machine |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
Total | 333 | 19017 |