| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
40kg
9x
40kg
9x
40kg
9x
|
27 | 1080 |
| 2 | Triceps Kickback |
8kg
9x
8kg
9x
8kg
9x
|
27 | 216 |
| 3 | Incline Chest Press |
37.5kg
9x
37.5kg
9x
37.5kg
9x
|
27 | 1012.5 |
| 4 | Barbell biceps curl |
15kg
9x
15kg
9x
15kg
9x
|
27 | 405 |
| 5 | Dumbbell Wrist Curl (Palms up) |
8kg
9x
8kg
9x
8kg
9x
|
27 | 216 |
| 6 | Butterfly Machine |
32.5kg
9x
32.5kg
9x
32.5kg
9x
|
27 | 877.5 |
| 7 | Cross Body Hammer Curl |
12kg
9x
12kg
9x
12kg
9x
|
27 | 324 |
| Total | 189 | 4131 | ||