# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
10x
60kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
60 | 3900 |
2 | Underhand Pulldowns |
45kg
10x
55kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
60 | 2800 |
3 | seated one arm row |
40kg
10x
40kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
60 | 1800 |
4 | Seated Cable Rows |
30kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2300 |
5 | Barbell Rear Delt Row |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
60 | 3000 |
6 | Hyperextensions |
0kg
10x
0kg
10x
0kg
10x
0kg
10x
0kg
10x
0kg
10x
|
60 | 0 |
Total | 360 | 13800 |