# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Cable Rows |
45kg
12x
50kg
12x
55kg
12x
|
36 | 1800 |
2 | Wide Grip Lat Pulldown |
60kg
12x
70kg
12x
70kg
12x
|
36 | 2400 |
3 | Dumbbell Shoulder Press |
30kg
12x
35kg
12x
35kg
12x
|
36 | 1200 |
4 | Bicep Hammer Curl |
25kg
12x
30kg
12x
30kg
12x
|
36 | 1020 |
5 | Bent Over Rear Delt Row With Head On Bench |
41kg
12x
32kg
12x
32kg
12x
|
36 | 1260 |
6 | Bicep Curls Machine |
22kg
10x
17kg
10x
15kg
10x
20kg
10x
17kg
10x
15kg
10x
|
60 | 1060 |
Total | 240 | 8740 |