Bench Press (Dumbbell)

• Set 1: 21 kg × 8 wdhl.
• Set 2: 21 kg × 8 wdhl.

Squat (Barbell)

• Set 1: 65 kg × 8 wdhl.
• Set 2: 65 kg × 7 wdhl.

Romanian Deadlift (Barbell)

• Set 1: 80 kg × 8 wdhl.
• Set 2: 80 kg × 6 wdhl.

Pull Up

• Set 1: 4 wdhl.

Bent Over Row (Barbell)

• Set 1: 60 kg × 12 wdhl.
• Set 2: 60 kg × 8 wdhl.

Overhead Press (Barbell)

• Set 1: 40 kg × 7 wdhl.
• Set 2: 40 kg × 6 wdhl.

Lateral Raise (Cable)

• Set 1: 11 kg × 8 wdhl.

Bicep Curl (Barbell)

• Set 1: 32 kg × 8 wdhl.
• Set 2: 32 kg × 7 wdhl.

Triceps Extension (Barbell)

• Set 1: 32 kg × 6 wdhl.
• Set 2: 27 kg × 8 wdhl.