# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
32kg
10x
45kg
10x
45kg
10x
45kg
6x
39kg
6x
|
42 | 1724 |
2 | Seated Cable Rows |
32kg
8x
32kg
10x
32kg
10x
39kg
6x
32kg
8x
|
42 | 1386 |
3 | face-pull |
14kg
10x
18kg
8x
18kg
8x
14kg
10x
14kg
10x
|
46 | 708 |
4 | Dumbbell Shoulder Press |
9kg
15x
11kg
12x
13kg
10x
13kg
7x
11kg
5x
|
49 | 543 |
5 | Dumbbell Lateral Raises |
6kg
10x
6kg
10x
6kg
8x
5kg
8x
|
36 | 208 |
6 | Triceps Pushdown |
18kg
15x
23kg
12x
27kg
10x
|
37 | 816 |
7 | Bicep Curls |
9kg
8x
9kg
6x
9kg
6x
|
20 | 180 |
8 | Preacher Curl Machine |
15kg
15x
15kg
6x
|
21 | 315 |
Total | 293 | 5880 |