Bent Over Row (Barbell)
SETS
WEIGHT & REPS
W
15kg x 10 reps
1
35kg x 10 reps
2
35kg x 10 reps
3
35kg x 10 reps
4
35kg x 10 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
45kg x 10 reps
2
45kg x 10 reps
3
45kg x 10 reps
F
45kg x 8 reps
5
45kg x 10 reps
Concentration Curl
SETS
WEIGHT & REPS
W
15kg x 12 reps
1
30kg x 8 reps
2
30kg x 8 reps
F
30kg x 5 reps
D
20kg x 10 reps
Seated Cable Row - Bar Grip
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
50kg x 10 reps
2
50kg x 10 reps
F
50kg x 8 reps
F
50kg x 6 reps
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Triceps Rope Pushdown
SETS
WEIGHT & REPS
1
21.25kg x 10 reps
2
25kg x 10 reps
F
25kg x 8 reps
F
25kg x 7 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
15kg x 10 reps
2
15kg x 10 reps
F
15kg x 7 reps