# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
10x
70kg
8x
60kg
10x
|
28 | 1760 |
2 | Seated Cable Rows |
45kg
12x
53kg
12x
53kg
12x
|
36 | 1812 |
3 | Ab crunch machine |
45kg
10x
40kg
12x
40kg
12x
|
34 | 1410 |
4 | Wide Grip Lat Pulldown |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
5 | Butterfly Machine |
30kg
12x
45kg
12x
45kg
12x
|
36 | 1440 |
6 | Leg Extensions |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
7 | Incline Bench Press |
50kg
8x
50kg
8x
50kg
10x
|
26 | 1300 |
8 | Triceps Pushdown |
30kg
12x
40kg
12x
50kg
12x
|
36 | 1440 |
9 | Bicep Hammer Curl |
25kg
12x
25kg
12x
25kg
8x
|
32 | 800 |
Total | 300 | 13322 |