# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Arnold Press |
7kg
12x
7kg
12x
7kg
12x
|
36 | 252 |
2 | Dumbbell Shoulder Press |
9kg
10x
9kg
10x
9kg
10x
9kg
10x
|
40 | 360 |
3 | Dumbbell Lateral Raises |
5kg
8x
5kg
8x
5kg
8x
5kg
8x
|
32 | 160 |
4 | Dumbbell Front Raises (Dumbbells) |
5kg
8x
5kg
8x
5kg
8x
5kg
8x
|
32 | 160 |
5 | Alternate Bicep Curl |
8kg
12x
8kg
12x
8kg
12x
8kg
12x
|
48 | 384 |
6 | One Arm Bicep Concentration on Stability Ball |
7kg
20x
7kg
20x
|
40 | 280 |
7 | Triceps Kickback |
3kg
10x
3kg
10x
3kg
10x
|
30 | 90 |
8 | Standing One Arm Triceps Extension |
3kg
8x
3kg
8x
3kg
8x
|
24 | 72 |
Total | 282 | 1758 |