# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Pulley Row |
70kg
12x
75kg
12x
75kg
12x
|
36 | 2640 |
2 | Seated Cable Rows |
40kg
12x
45kg
12x
45kg
12x
|
36 | 1560 |
3 | Dumbbell Shoulder Press |
35kg
12x
40kg
10x
40kg
10x
|
32 | 1220 |
4 | Bent Over Rear Delt Row With Head On Bench |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
5 | Concentration Curls |
30kg
10x
35kg
10x
30kg
10x
|
30 | 950 |
6 | Good Mornings |
55kg
15x
60kg
15x
|
30 | 1725 |
7 | Cable curls |
45kg
10x
40kg
10x
35kg
10x
|
30 | 1200 |
8 | Calves Press on Leg Machine |
110kg
20x
110kg
20x
|
40 | 4400 |
9 | Close Grip EZ Bar Curls |
37kg
8x
|
8 | 296 |
Total | 278 | 14567 |