| Exercise | Rep | Set | Weight (kg) |
|---|---|---|---|
| Bicep Curl | 8 | 3 | 8 |
| Hammer Curl | 8 | 3 | 8 |
| Cable Row | 12 | 3 | 25 |
| Lat Pulldown | 12 | 3 | 20 |
| Lever Seated Row | 8 | 3 | 20 |
| Lateral Raise | 12 | 3 | 5 |
Day 150
| Exercise | Rep | Set | Weight (kg) |
|---|---|---|---|
| Bicep Curl | 8 | 3 | 8 |
| Hammer Curl | 8 | 3 | 8 |
| Cable Row | 12 | 3 | 25 |
| Lat Pulldown | 12 | 3 | 20 |
| Lever Seated Row | 8 | 3 | 20 |
| Lateral Raise | 12 | 3 | 5 |
