# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
60kg
10x
80kg
10x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
|
40 | 3200 |
2 | Bench Press |
100kg
2x
100kg
2x
100kg
2x
100kg
2x
100kg
2x
|
10 | 1000 |
3 | seated one arm row |
20kg
15x
40kg
15x
50kg
15x
60kg
15x
|
60 | 2550 |
4 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
60 | 3400 |
5 | Dumbbell Flys |
10kg
10x
12kg
10x
14kg
10x
|
30 | 360 |
Total | 200 | 10510 |