Incline Bench Press (Dumbbell)

• W: 19 kg × 5 wdhl.
• W: 22 kg × 5 wdhl.
• Set 1: 24 kg × 5 wdhl.
• Set 2: 24 kg × 5 wdhl.

Lat Pulldown (Cable)

• W: 75 kg × 5 wdhl.
• Set 1: 80 kg × 5 wdhl.
• Set 2: 80 kg × 5 wdhl.

Seated Row (Cable)

• Set 1: 75 kg × 8 wdhl.
• Set 2: 75 kg × 6 wdhl.

Shoulder Press (Machine)

• W: 32.5 kg × 5 wdhl.
• Set 1: 42.5 kg × 3 wdhl.
• Set 2: 37.5 kg × 6 wdhl.

Lateral Raise (Cable)

• Set 1: 11 kg × 14 wdhl.

Lying Leg Curl (Machine)

• Set 1: 45 kg × 8 wdhl.
• Set 2: 45 kg × 6 wdhl.

Leg Extension (Machine)

• Set 1: 40 kg × 10 wdhl.
• Set 2: 40 kg × 10 wdhl.

Preacher Curl (Barbell)

• Set 1: 32 kg × 5 wdhl.
• Set 2: 27 kg × 6 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 60 kg × 7 wdhl.
• Set 2: 60 kg × 5 wdhl.