# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
2 | Seated Cable Rows |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
3 | Dumbbell Shoulder Press |
30kg
12x
35kg
12x
35kg
12x
|
36 | 1200 |
4 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
5 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
6 | Concentration Curls |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
7 | Good Mornings |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
Total | 252 | 8976 |