| Exercise | Rep | Set | Weight (kg) |
|---|---|---|---|
| Bicep Curl | 8 | 3 | 8kg |
| Hammer Curl | 8 | 3 | 8kg |
| Cable Row | 10 | 3 | 25kg |
| Lat Pulldown | 12 | 3 | 15kg |
| Lever Seated Row | 12 | 3 | 15kg |
| Single Arm Pulldown | 12 | 2 | 15kg |
Day 143
| Exercise | Rep | Set | Weight (kg) |
|---|---|---|---|
| Bicep Curl | 8 | 3 | 8kg |
| Hammer Curl | 8 | 3 | 8kg |
| Cable Row | 10 | 3 | 25kg |
| Lat Pulldown | 12 | 3 | 15kg |
| Lever Seated Row | 12 | 3 | 15kg |
| Single Arm Pulldown | 12 | 2 | 15kg |
