# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated row |
20kg
10x
40kg
10x
40kg
10x
50kg
10x
50kg
10x
60kg
10x
80kg
10x
|
70 | 3400 |
2 | Wide Grip Lat Pulldown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
10x
80kg
10x
80kg
10x
|
70 | 4600 |
3 | Seated Cable Rows |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
80kg
10x
80kg
10x
80kg
10x
|
70 | 4600 |
4 | Underhand Pulldowns |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
40kg
10x
40kg
10x
40kg
10x
|
70 | 3000 |
5 | Smith Machine Shrugs |
50kg
10x
90kg
10x
90kg
10x
110kg
10x
110kg
10x
110kg
10x
110kg
10x
|
70 | 6700 |
Total | 350 | 22300 |