# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Deadlift |
60kg
8x
90kg
8x
120kg
6x
140kg
6x
|
28 | 2760 |
2 | Pull-up |
100kg
10x
100kg
10x
100kg
10x
100kg
10x
100kg
10x
|
50 | 5000 |
3 | Seated Pulley Row |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
4 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
5 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
50 | 4500 |
6 | Power-Abs |
0kg
100x
|
100 | 0 |
Total | 308 | 18660 |