# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Cable Rows |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
2 | Upright Row |
50kg
12x
50kg
12x
45kg
12x
|
36 | 1740 |
3 | Incline Bicep Curls |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
4 | Barbell Front Raises |
20kg
12x
25kg
10x
25kg
10x
|
32 | 740 |
5 | Dumbbell Shrugs |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
6 | Concentration Curls |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
7 | Hyperextensions |
45kg
20x
50kg
20x
50kg
20x
|
60 | 2900 |
8 | Cable curls |
45kg
10x
40kg
10x
35kg
10x
|
30 | 1200 |
Total | 296 | 11920 |