# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull-Ups |
0kg
19x
5kg
10x
5kg
10x
7.5kg
9x
|
48 | 167.5 |
2 | T-Bar Row |
55kg
10x
60kg
9x
60kg
8x
60kg
9x
|
36 | 2110 |
3 | Seated Cable Rows |
75kg
11x
75kg
11x
80kg
9x
80kg
8x
|
39 | 3010 |
4 | Cable lat pulldown |
60kg
11x
65kg
10x
65kg
10x
|
31 | 1960 |
5 | ISO lateral row machine |
55kg
16x
52.5kg
16x
52.5kg
16x
|
48 | 2560 |
6 | Close-grip bench press |
65kg
12x
67.5kg
9x
67.5kg
8x
67.5kg
8x
|
37 | 2467.5 |
7 | Tricep Dips |
30kg
12x
30kg
10x
30kg
12x
30kg
10x
|
44 | 1320 |
8 | Lying Triceps Extension |
30kg
8x
30kg
6x
30kg
5x
|
19 | 570 |
Total | 302 | 14165 |