# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Rear Deltoid Row |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
2 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
3 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
4 | Close Grip EZ Bar Curls |
32kg
11x
32kg
10x
32kg
10x
|
31 | 992 |
5 | Bent Over Rear Delt Row With Head On Bench |
32kg
12x
32kg
12x
32kg
12x
|
36 | 1152 |
6 | Shoulder Press Machine |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
7 | Cable curls |
22kg
10x
17kg
10x
15kg
10x
|
30 | 540 |
Total | 241 | 9224 |