# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Triceps Pushdown with Rope |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
2 | Standing Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
3 | Preacher Curl |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
4 | EZ Bar Curls |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
5 | Tricep Dips |
81kg
15x
81kg
15x
81kg
15x
81kg
15x
|
60 | 4860 |
6 | Seated Triceps Press |
12kg
15x
16kg
15x
16kg
15x
|
45 | 660 |
7 | Lying Supine Two Arm Triceps Extension |
12kg
10x
10kg
10x
10kg
10x
|
30 | 320 |
8 | Bicep Curls |
20kg
10x
24kg
10x
20kg
10x
24kg
10x
20kg
10x
24kg
10x
|
60 | 1320 |
9 | Lying Incline Curl |
17kg
12x
17kg
12x
17kg
12x
|
36 | 612 |
10 | Triceps Pushdown |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
11 | Ranskalainen narulla |
10kg
12x
12.5kg
12x
12.5kg
12x
|
36 | 420 |
12 | Standing Triceps Extension |
10kg
12x
12.5kg
12x
12.5kg
12x
|
36 | 420 |
13 | Alternate Bicep Curl |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
14 | Wide Grip Standing Bicep Curls |
17kg
10x
17kg
15x
17kg
15x
17kg
15x
|
55 | 935 |
Total | 570 | 13039 |
SS 1&2, 3-4&5, 6-7&8, 9-10-11&12