# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
5x
80kg
5x
50kg
10x
|
60 | 3500 |
2 | Dumbbell Row |
42kg
10x
46kg
10x
50kg
10x
52kg
10x
54kg
10x
56kg
10x
|
60 | 3000 |
3 | seated one arm row |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
60kg
10x
40kg
10x
|
60 | 2800 |
4 | Seated Cable Rows |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
60 | 3600 |
5 | Dumbbell Lateral Raises |
8kg
15x
9kg
15x
10kg
15x
14kg
10x
16kg
10x
18kg
10x
20kg
5x
|
80 | 985 |
6 | Shoulder Press Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
30kg
10x
30kg
10x
|
60 | 1400 |
Total | 380 | 15285 |