# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated row |
30kg
10x
40kg
10x
50kg
10x
60kg
10x
60kg
10x
|
50 | 2400 |
2 | Wide Grip Lat Pulldown |
50kg
10x
60kg
10x
60kg
10x
70kg
10x
70kg
10x
|
50 | 3100 |
3 | Wide Grip Neutral Pulldown |
45kg
10x
50kg
10x
50kg
10x
55kg
10x
60kg
10x
|
50 | 2600 |
4 | V Bar Pulldown |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
5 | Close-grip bench press |
60kg
10x
60kg
10x
70kg
10x
70kg
10x
80kg
10x
|
50 | 3400 |
Total | 250 | 13750 |