# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
20kg
20x
60kg
12x
60kg
10x
|
42 | 1720 |
2 | Decline Crunches |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
3 | Shoulder Press |
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
48 | 1680 |
4 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
30kg
25x
|
61 | 2550 |
5 | Barbell Rear Delt Row |
20kg
12x
105kg
8x
105kg
8x
105kg
8x
105kg
8x
|
44 | 3600 |
6 | Close Grip Standing Bicep Curls |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
7 | Lying Close-Grip Triceps Extension Behind the Head |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
8 | Wide Grip Bench Press |
30kg
25x
35kg
20x
35kg
20x
35kg
15x
|
80 | 2675 |
Total | 415 | 14425 |
õlg ja alatõmme superset, biits ja triits superset