# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
20kg
12x
57kg
12x
57kg
12x
57kg
12x
57kg
12x
|
60 | 2976 |
2 | Decline Crunches |
0kg
15x
|
15 | 0 |
3 | Shoulder Press |
34kg
12x
34kg
12x
34kg
12x
34kg
12x
|
48 | 1632 |
4 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
5 | Barbell Rear Delt Row |
95kg
8x
95kg
8x
95kg
8x
95kg
8x
|
32 | 3040 |
6 | Standing Triceps Extension |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
7 | Side Bend |
24kg
12x
24kg
12x
24kg
12x
|
36 | 864 |
Total | 259 | 11112 |