Workout Rowing Machine Crunch Machine 35.0 kgs x 12 reps 35.0 kgs x 12 reps 35.0 kgs x 12 reps Workout Flat Barbell Bench Press 11.0 kgs x 10 reps 11.0 kgs x 15 reps 11.0 kgs x 15 reps Shoulder Press 11.0 kgs x 15 reps 11.0 kgs x 15 reps 11.0 kgs x 15 reps