lat pull down

weight(kg) reps

20 15

30 12

30 12

30 11

30 12

DB lateral raised +

DB shoulder press

weight(kg) reps, reps

16 15, 10

20 10, 6

20 11, 7

20 10, 7

20 10, 12

shoulder press 

weight(kg) reps

32 25

46 12

53 11

60 8

60 9

60 9

60 10

39 14

25 12

BB curl +

BB up-right row

weight(kg) reps, reps

20 15, 12

40 13, 9

50 13, 10

60 10, 7

60 13, 7

60 14, 6

60 15, 7

60 20, 7

40 20, 10

20 23, 17

iso body pull +

iso arm curl

weight(kg) reps, w r

20 17, 13 7

28 13, 13 7

33 11, 13 8

33 11, 9 12

33 12, 9 12

chest press +

plate front raised (20kg)

weight(kg) reps, reps

40 35, 10

60 25, 10

60 15, 10

60 20, 11

60 31, 13

arm curl

weight(kg) reps

32 22

46 16

60 15

60 11

60 15

60 13

60 13

CB rope down

weight(kg) reps

20 23

25 15

30 16

finish