# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Shoulder Press Machine |
20kg
10x
30kg
10x
40kg
10x
50kg
10x
55kg
10x
|
50 | 1950 |
2 | Dumbbell Lateral Raises |
15kg
10x
15kg
10x
15kg
10x
12.5kg
10x
10kg
10x
|
50 | 675 |
3 | Dumbbell Front Raises (Dumbbells) |
15kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 750 |
4 | Reverse fly machine |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
30kg
10x
|
50 | 1800 |
5 | Wide Grip Lat Pulldown |
45kg
10x
50kg
10x
55kg
10x
60kg
10x
40kg
10x
|
50 | 2500 |
6 | Seated Cable Rows |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
30kg
10x
|
50 | 2200 |
7 | Underhand Pulldowns |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
30kg
10x
|
50 | 2200 |
Total | 340 | 12075 |