# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
70kg
8x
70kg
8x
70kg
8x
70kg
7x
|
31 | 2170 |
2 | Smith Shoulder Press |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
3 | Dumbbell Bent Arm Pullover |
11kg
8x
10kg
8x
9kg
8x
|
24 | 240 |
4 | Cable Crossover |
150kg
8x
150kg
8x
150kg
12x
150kg
12x
|
40 | 6000 |
5 | Dumbbell Lateral Raises |
9kg
8x
9kg
8x
9kg
8x
9kg
10x
|
34 | 306 |
6 | Triceps Pushdown with Rope |
40kg
10x
40kg
10x
30kg
12x
20kg
12x
|
44 | 1400 |
Total | 205 | 11076 |