# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Pull-up |
65kg
12x
75kg
12x
80kg
12x
|
36 | 2640 |
2 | Spider Curl |
27kg
12x
32kg
10x
27kg
12x
|
34 | 968 |
3 | Dumbbell Lateral Raises |
18kg
12x
20kg
12x
20kg
12x
|
36 | 696 |
4 | Cable Upright Rows |
40kg
12x
45kg
12x
45kg
12x
|
36 | 1560 |
5 | Hammer Preacher Curl |
25kg
12x
30kg
11x
25kg
12x
|
35 | 930 |
6 | Cable curls |
45kg
10x
40kg
10x
35kg
10x
|
30 | 1200 |
Total | 207 | 7994 |