# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squats |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
2 | Incline Bench Press |
60kg
8x
55kg
8x
55kg
8x
55kg
8x
|
32 | 1800 |
3 | Romanian Deadlift |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
4 | Medium Parallel Chin Up |
12kg
8x
12kg
8x
12kg
8x
12kg
8x
|
32 | 384 |
5 | Incline Bicep Curls |
15kg
8x
15kg
8x
15kg
8x
|
24 | 360 |
6 | Tricep Dips |
5kg
9x
5kg
9x
5kg
9x
|
27 | 135 |
7 | Standing Barbell Shoulder Press |
30kg
9x
30kg
9x
30kg
9x
|
27 | 810 |
8 | Seated calf raise machine |
50kg
18x
50kg
18x
50kg
18x
|
54 | 2700 |
Total | 260 | 8973 |
+ ABS
Day 1
3rd week.