# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Cable Rows |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
2 | Dumbbell Shoulder Press |
35kg
12x
40kg
10x
40kg
10x
|
32 | 1220 |
3 | Straight Arm Pushdown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
4 | Concentration Curls |
15kg
20x
17.5kg
20x
15kg
20x
|
60 | 950 |
5 | Bent Over Rear Delt Row With Head On Bench |
16kg
12x
14kg
12x
14kg
12x
|
36 | 528 |
6 | Wide Grip Standing Bicep Curls |
30kg
12x
30kg
10x
30kg
10x
|
32 | 960 |
7 | Hammer Preacher Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
Total | 268 | 8278 |