Arms and shoulders
20 * 5 single bicep curl 15 kgs
20 * 5 tricep iso lateral 6.25 kgs
12* 5 iso lateral row 20 kgs
12 * 5 cable rope row 21 24.5 28 kgs
12 * 5 shoulder warmup exercises 3 kgs
12 * 5 standing tricep 31.5 kgs
12 * 5 standing tricep behind head 15 17.5 21 kgs
12 * 5 seated preacher curl 39 46 53 kgs
12 * 5 shoulder press 32 kgs
8 * 5 incline shoulder press 40 60 80 kgs
12 * 5 single bicep 20 25 32 kgs
12 * 5 45 degree shoulder push 30 35 40 kgs
12 * 5 cable shoulder crossover 5 kgs