Seated dumbell curl:
16kg x 3 = 96; 20kg x 3 = 120; 24kg x 3 = 144-->TOTAL = 360
Seated dips:
BW x 10 = 840; BW+10kg x 10 = 940; BW+20kg x 10 = 1040-->TOTAL = 2,820
Inclined hammer curls:
16kg x 5 = 160; 20kg x 5 = 200; 24kg x 5 = 240-->TOTAL = 600
Tricep kick-backs:
10kg x 5 = 100
10kg x 5 = 100
10kg x 5 = 100
TOTAL = 300
Ezi-bar curl (close grip):
27.5kg x 3 = 82.5 (7.5kg bar)
37.5kg x 3 = 112.5
47.5kg x 3 = 142.5
TOTAL = 337.5
Lying barbell tricep extension:
25kg x 3 = 150
30kg x 3 = 180
35kg x 3 = 210
TOTAL = 540
Cable Curl:
18.75kg x 5 = 187.5
23.75kg x 5 = 237.5
28.75kg x 5 = 287.5
TOTAL = 712.5
Cable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5
GRAND TOTAL = 5,932.5