# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Wide Grip Lat Pulldown |
50kg
10x
60kg
10x
70kg
10x
80kg
10x
60kg
10x
60kg
10x
50kg
10x
50kg
10x
|
80 | 4800 |
2 | seated one arm row |
30kg
10x
40kg
10x
50kg
10x
50kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
80 | 4100 |
3 | Barbell Row |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
80 | 4800 |
4 | Triceps Pushdown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
80 | 4200 |
5 | Dumbbell Shrugs |
20kg
20x
22kg
20x
24kg
20x
26kg
20x
|
80 | 1840 |
6 | Shoulder Press Machine |
20kg
20x
30kg
20x
|
40 | 1000 |
Total | 440 | 20740 |