# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Standing Barbell Shoulder Press |
45kg
8x
45kg
8x
45kg
7x
45kg
8x
|
31 | 1395 |
2 | Upright Row |
40kg
12x
45kg
8x
45kg
8x
|
28 | 1200 |
3 | Seated Dumbbell Shoulder Press |
25kg
8x
25kg
8x
25kg
8x
25kg
6x
|
30 | 750 |
4 | Dumbbell Lateral Raises |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
5 | Front Plate Raise |
15kg
10x
15kg
10x
10kg
10x
|
30 | 400 |
Total | 155 | 4105 |
Superset sl and fr