# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated row |
20kg
10x
40kg
10x
50kg
10x
60kg
10x
70kg
10x
40kg
10x
|
60 | 2800 |
2 | T-Bar Row |
20kg
15x
30kg
15x
40kg
15x
50kg
10x
60kg
10x
70kg
10x
|
75 | 3150 |
3 | Wide Grip Lat Pulldown |
50kg
10x
60kg
10x
65kg
10x
70kg
10x
55kg
10x
55kg
10x
|
60 | 3550 |
4 | Seated Cable Rows |
50kg
10x
55kg
10x
60kg
10x
65kg
10x
70kg
10x
50kg
10x
|
60 | 3500 |
Total | 255 | 13000 |