# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
20kg
20x
40kg
12x
65kg
8x
65kg
8x
67.5kg
8x
67.5kg
8x
|
64 | 3000 |
2 | Close Grip Standing Bicep Curls |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
3 | Lying Close-Grip Triceps Extension Behind the Head |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
4 | Close Grip Smith Machine Bench Press |
10kg
25x
20kg
25x
20kg
20x
20kg
20x
20kg
20x
|
110 | 1950 |
5 | Smith Shoulder Press |
10kg
20x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
68 | 1160 |
6 | Dumbbell Bench Press |
12kg
12x
12kg
12x
12kg
12x
12kg
14x
|
50 | 600 |
7 | Stability Ball Abdominal Crunches |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
Total | 401 | 8310 |