# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | seated one arm row |
20kg
10x
30kg
10x
40kg
10x
50kg
10x
60kg
8x
70kg
6x
80kg
4x
|
58 | 2620 |
2 | Wide Grip Lat Pulldown |
40kg
10x
45kg
10x
50kg
10x
60kg
10x
70kg
8x
80kg
6x
90kg
4x
|
58 | 3350 |
3 | Dumbbell Bent Arm Pullover |
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
8x
22kg
6x
24kg
4x
|
58 | 1108 |
4 | Triceps Pushdown |
30kg
10x
35kg
10x
40kg
10x
50kg
10x
60kg
8x
65kg
6x
70kg
4x
|
58 | 2700 |
5 | Triceps Pushdown with Rope |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
30kg
8x
35kg
6x
40kg
4x
|
58 | 1610 |
6 | Preacher Curl |
19.5kg
10x
24.5kg
10x
24.5kg
10x
24.5kg
10x
27kg
8x
27kg
6x
27kg
4x
|
58 | 1416 |
7 | Alternate Hammer Curl |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
14kg
8x
16kg
6x
18kg
4x
|
58 | 760 |
Total | 406 | 13564 |
Day 2