# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Pulley Row |
65kg
12x
75kg
12x
85kg
12x
|
36 | 2700 |
2 | Spider Curl |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
3 | Upright Row |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
4 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
5 | Dumbbell Shoulder Press |
35kg
12x
40kg
12x
35kg
12x
|
36 | 1320 |
6 | Hyperextensions |
55kg
20x
55kg
20x
|
40 | 2200 |
7 | Cable curls |
20kg
10x
17kg
10x
15kg
10x
|
30 | 520 |
Total | 246 | 10344 |