# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull-Ups |
2.5kg
15x
5kg
11x
7.5kg
9x
7.5kg
9x
|
44 | 227.5 |
2 | T-Bar Row |
55kg
12x
60kg
10x
60kg
10x
60kg
10x
|
42 | 2460 |
3 | Cable lat pulldown |
65kg
12x
70kg
10x
70kg
9x
70kg
8x
|
39 | 2670 |
4 | Seated Cable Rows |
75kg
10x
75kg
10x
75kg
10x
75kg
10x
|
40 | 3000 |
5 | ISO lateral row machine |
50kg
18x
50kg
18x
50kg
18x
|
54 | 2700 |
6 | Lying Triceps Press |
30kg
9x
30kg
9x
30kg
8x
30kg
8x
|
34 | 1020 |
7 | Tricep Dips |
30kg
12x
30kg
12x
30kg
10x
30kg
10x
|
44 | 1320 |
8 | Cable Pushdown |
10kg
14x
11kg
10x
11kg
10x
11kg
10x
|
44 | 470 |
Total | 341 | 13867.5 |