Seated dumbell curl:
14kg x 3 = 84; 14kg x 3 = 84; 12kg x 3 = 72-->TOTAL = 240
Seated dips:
BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
Inclined hammer curls:
12kg x 5 = 120; 12kg x 5 = 120; 12kg x 5 = 120-->TOTAL = 360
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
37.5kg x 3 = 112.5
TOTAL = 307.5
Lying barbell tricep extension:
25kg x 3 = 75
25kg x 3 = 75
25kg x 3 = 75
TOTAL = 225
Cable Curl:
18.75kg x 5 = 187.5
23.75kg x 5 = 237.5
23.75kg x 5 = 237.5
TOTAL = 662.5
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 = 5087.5