# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Barbell Row |
50kg
15x
70kg
15x
80kg
10x
90kg
10x
70kg
10x
|
60 | 4200 |
2 | T-Bar Row |
30kg
15x
45kg
15x
55kg
10x
60kg
10x
65kg
10x
|
60 | 2925 |
3 | Dumbbell Row |
35kg
10x
40kg
10x
50kg
10x
55kg
10x
40kg
10x
|
50 | 2200 |
4 | seated one arm row |
25kg
12x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
52 | 2300 |
5 | Wide Grip Lat Pulldown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
10x
60kg
10x
|
60 | 3600 |
6 | Deadlift |
50kg
10x
80kg
10x
110kg
10x
140kg
5x
|
35 | 3100 |
Total | 317 | 18325 |