# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Shoulder Press Machine |
10kg
10x
20kg
10x
30kg
10x
40kg
10x
50kg
10x
40kg
10x
|
60 | 1900 |
2 | Arnold Press |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
10x
|
50 | 400 |
3 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
10x
|
50 | 400 |
4 | Reverse fly machine |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
5 | Bent Over Rear Delt Row With Head On Bench |
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
|
50 | 300 |
Total | 260 | 4500 |