Pull Up
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
4
15 reps
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
1
50kg x 10 reps
2
60kg x 10 reps
3
60kg x 10 reps
4
60kg x 10 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
16kg x 10 reps
2
16kg x 10 reps
3
18kg x 10 reps
4
18kg x 10 reps
Hammer Curl (Cable)
SETS
WEIGHT & REPS
1
35kg x 10 reps
2
50kg x 6 reps
3
45kg x 10 reps
4
45kg x 10 reps
Reverse Grip Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
50kg x 10 reps
2
55kg x 10 reps
3
55kg x 10 reps
4
55kg x 10 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
25kg x 10 reps
2
35kg x 10 reps
3
35kg x 10 reps
Dual abdominal
SETS
WEIGHT & REPS
1
50kg x 10 reps
2
70kg x 6 reps
3
60kg x 10 reps