# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull-Ups |
10kg
10x
10kg
10x
10kg
9x
10kg
7x
|
36 | 360 |
2 | T-Bar Row |
67.5kg
10x
67.5kg
10x
70kg
8x
70kg
8x
|
36 | 2470 |
3 | Seated Cable Rows |
85kg
10x
90kg
9x
90kg
9x
90kg
9x
|
37 | 3280 |
4 | Lat Pulldown |
65kg
12x
70kg
10x
70kg
8x
70kg
8x
|
38 | 2600 |
5 | Lying Triceps Press |
30kg
9x
30kg
8x
30kg
8x
30kg
8x
|
33 | 990 |
6 | Close-grip bench press |
30kg
10x
30kg
10x
30kg
9x
30kg
9x
|
38 | 1140 |
7 | Tricep Dips |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
Total | 248 | 11740 |