Seated dumbell curl:
24kg x 3 =144; 24kg x 3 = 144; 24kg x 3 = 144-->TOTAL = 432
Weighted Dip:
BW x 10 = 840; BW+10kg x 10 = 940; BW+20kg x 10 = 1040-->TOTAL = 2,820
Seated hammer curls:
20kg x 5 = 200; 20kg x 5 = 200; 20kg x 5 = 200-->TOTAL = 600
Close Grip Bench Press:
50kg x 5 = 250
60kg x 5 = 300
70kg x 5 = 350
TOTAL = 900
Ezi-bar seated preacher curl:
27.5kg x 3 = 82.5 (7.5kg bar)
37.5kg x 3 = 112.5
47.5kg x 3 = 142.5
TOTAL = 337.5
Push Up (hands in-close, elbows touching sides, feet on 20" box):
BW x 10 = 840
BW x 10 = 840
BW x 10 = 840
TOTAL = 2,520
Standing Barbell Curl:
30kg x 7 = 210
35kg x 7 = 245
35kg x 7 = 245
TOTAL = 700
Cable tricep push down (using towel):
16.25kg x 7 = 113.75
21.25kg x 7 = 148.75
26.25kg x 7 = 183.75
TOTAL = 446.25
GRAND TOTAL = 8,755.75