# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Incline Bench Press |
40kg
10x
60kg
10x
80kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
45 | 2800 |
2 | Dumbbell Bench Press |
32kg
10x
32kg
10x
30kg
6x
|
26 | 820 |
3 | Smith Shoulder Press |
60kg
5x
60kg
5x
60kg
5x
60kg
5x
60kg
5x
|
25 | 1500 |
4 | Dumbbell Front Raises (Dumbbells) |
14kg
10x
18kg
10x
20kg
10x
|
30 | 520 |
5 | Cable Crossover |
10kg
15x
12.5kg
15x
10kg
15x
|
45 | 487.5 |
6 | Shoulder Press Machine |
10kg
10x
10kg
10x
20kg
10x
30kg
5x
30kg
5x
|
40 | 700 |
7 | Tricep Dip Machine |
80kg
10x
80kg
10x
100kg
10x
100kg
10x
60kg
20x
|
60 | 4800 |
8 | Triceps Pushdown |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
40kg
10x
20kg
10x
|
60 | 2500 |
9 | Triceps Pushdown with Rope |
20kg
10x
25kg
10x
20kg
10x
25kg
10x
20kg
10x
|
50 | 1100 |
10 | Alternate Bicep Curl |
18kg
10x
18kg
10x
16kg
10x
|
30 | 520 |
11 | Standing Leg Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
70 | 700 |
12 | seated one arm row |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1300 |
13 | Preacher Curl Machine |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 600 |
Total | 571 | 18347.5 |