# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Cable Rows |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
2 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
3 | Hammer Preacher Curl |
25kg
12x
30kg
10x
30kg
10x
|
32 | 900 |
4 | Dumbbell Shoulder Press |
30kg
12x
35kg
12x
35kg
12x
|
36 | 1200 |
5 | Concentration Curls |
25kg
12x
30kg
12x
30kg
10x
|
34 | 960 |
6 | Bent Over Rear Delt Row With Head On Bench |
41kg
10x
41kg
10x
32kg
12x
|
32 | 1204 |
7 | Cable curls |
22kg
10x
20kg
10x
15kg
10x
|
30 | 570 |
Total | 236 | 8374 |