# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Deadlift |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1750 |
2 | Barbell Row |
65kg
5x
65kg
5x
65kg
5x
70kg
5x
70kg
5x
|
25 | 1675 |
3 | Bench Press |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1750 |
4 | bench glute bridge |
27kg
5x
27kg
5x
27kg
5x
27kg
5x
27kg
5x
|
25 | 675 |
5 | Bicep Hammer Curl |
22kg
5x
22kg
5x
22kg
5x
|
15 | 330 |
6 | Triceps Extensions |
62kg
5x
62kg
5x
62kg
5x
|
15 | 930 |
7 | Arnold Press |
20kg
5x
20kg
5x
20kg
5x
|
15 | 300 |
Total | 145 | 7410 |
+abs
DAY 2
3rd week