# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Shoulder Press Machine |
20kg
10x
20kg
10x
30kg
10x
30kg
10x
40kg
10x
40kg
10x
|
60 | 1800 |
2 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
10x
|
60 | 1080 |
3 | Seated Dumbbell Lateral Raise |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
7kg
10x
7kg
10x
|
60 | 460 |
4 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
16kg
10x
18kg
10x
|
60 | 980 |
5 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
2.5kg
10x
2.5kg
10x
2.5kg
10x
2.5kg
10x
|
60 | 200 |
6 | Smith Machine Shrugs |
50kg
10x
60kg
10x
60kg
10x
70kg
10x
70kg
10x
70kg
10x
|
60 | 3800 |
7 | EZ Bar Curls |
19.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
29.5kg
10x
|
60 | 1670 |
8 | Alternate Hammer Curl |
12kg
10x
14kg
10x
16kg
10x
16kg
10x
18kg
10x
18kg
10x
|
60 | 940 |
Total | 480 | 10930 |