# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
2 | Shoulder Press Machine |
50kg
12x
60kg
12x
70kg
10x
|
34 | 2020 |
3 | Seated Pulley Row |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
4 | Good Mornings |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
5 | Spider Curl |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
6 | Cable curls |
20kg
10x
17.5kg
10x
15kg
10x
|
30 | 525 |
Total | 232 | 10585 |