# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull-Ups |
7.5kg
14x
10kg
10x
10kg
9x
10kg
9x
|
42 | 385 |
2 | T-Bar Row |
65kg
12x
67.5kg
9x
67.5kg
9x
67.5kg
11x
|
41 | 2737.5 |
3 | ISO lateral row machine |
50kg
12x
55kg
10x
55kg
10x
55kg
10x
|
42 | 2250 |
4 | Seated Cable Rows |
85kg
10x
85kg
10x
85kg
8x
85kg
8x
|
36 | 3060 |
5 | Lying Triceps Extension |
35kg
7x
35kg
7x
35kg
6x
35kg
6x
|
26 | 910 |
6 | Tricep Dips |
30kg
14x
32.5kg
11x
32.5kg
9x
32.5kg
9x
|
43 | 1362.5 |
7 | Cable Rope Pulldown |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
Total | 260 | 11005 |