# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
10x
80kg
10x
90kg
10x
100kg
6x
100kg
4x
|
40 | 3300 |
2 | Incline Bench Press |
50kg
10x
60kg
10x
70kg
10x
80kg
10x
|
40 | 2600 |
3 | Incline Flys |
10kg
10x
12.5kg
10x
15kg
10x
17.5kg
10x
|
40 | 550 |
4 | Butterfly Machine |
45kg
10x
50kg
10x
55kg
10x
55kg
10x
|
40 | 2050 |
5 | Tricep Dip Machine |
75kg
10x
70kg
10x
65kg
10x
60kg
10x
|
40 | 2700 |
6 | Triceps Pushdown |
60kg
20x
60kg
20x
55kg
20x
55kg
20x
50kg
20x
|
100 | 5600 |
7 | Triceps Pushdown with Rope |
30kg
10x
35kg
10x
30kg
10x
30kg
10x
|
40 | 1250 |
8 | Barbell biceps curl |
30kg
10x
30kg
10x
40kg
10x
20kg
10x
20kg
10x
|
50 | 1400 |
9 | Alternate Bicep Curl |
15kg
10x
15kg
10x
12.5kg
10x
12.5kg
10x
|
40 | 550 |
Total | 430 | 20000 |