Bench Press (Barbell)

• W: 50 kg × 5 wdhl.
• Set 1: 60 kg × 4 wdhl.
• Set 2: 60 kg × 4 wdhl.

Seated Row (Cable)

• W: 50 kg × 5 wdhl.
• Set 1: 80 kg × 4 wdhl.
• Set 2: 70 kg × 8 wdhl.

Lat Pulldown (Cable)

• Set 1: 70 kg × 5 wdhl.
• Set 2: 70 kg × 5 wdhl.

Shoulder Press (Machine)

• Set 1: 37.5 kg × 6 wdhl.
• Set 2: 37.5 kg × 4 wdhl.

Lateral Raise (Cable)

• Set 1: 13.5 kg × 6 wdhl.

Lying Leg Curl (Machine)

• Set 1: 25 kg × 10 wdhl.
• Set 2: 35 kg × 8 wdhl.

Preacher Curl (Barbell)

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

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 40 kg × 12 wdhl.
• Set 2: 50 kg × 7 wdhl.