Dumbell Preacher Curl(EachArm)
3xLow:14kg,16kg,18kg=288kg
3xMed:14kg,16kg,18kg=288kg
3xHigh:14kg,16kg,18kg=288kg
3xFull:14kg,16kg,18kg=288kg
TOTAL=1,152kg

Weighted Dip
BW+10kg * 10 = 940
BW+20kg * 10 = 1040
BW+30kg * 8 = 912
TOTAL=2,892kg

Barbell Preacher Curl(2 sec Pause at Bottom)
30kg x 5 = 150kg
35kg x 4 = 140kg
40kg x 3 = 120kg
45kg x 2 = 90kg
45kg x 1 = 45kg
TOTAL = 545kg

Dumbell Tricep Extension (Each Arm)
12kg x 5 = 120kg
16kg x 3 = 96kg
16kg x 3 = 96kg
TOTAL = 312kg

EziBar Reverse Curl (7.5kg bar)
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
TOTAL = 262.5kg

Cable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 287.5

Towel Cable Hammer Curl to Front Extension (palms up, shoulder height)
8.75kg x 5 = 87.5 (Each Arm)
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 262.5

Towel Overhead Tricep Extension (Cable)
21.25kg x 5 = 106.25
21.25kg x 5 = 106.25
23.75kg x 5 = 118.75
TOTAL = 331.25kg

TOTAL= 6044.75