Incline Bench Press (Dumbbell)

• W: 21 kg × 5 wdhl.
• Set 1: 24 kg × 10 wdhl.
• Set 2: 24 kg × 8 wdhl.

Romanian Deadlift (Dumbbell)

• Set 1: 27 kg × 6 wdhl.
• Set 2: 27 kg × 6 wdhl.
• Set 3: 27 kg × 6 wdhl.

Lat Pulldown (Cable)

• Set 1: 70 kg × 10 wdhl.
• Set 2: 70 kg × 8 wdhl.

Seated Row (Cable)

• Set 1: 70 kg × 7 wdhl.
• Set 2: 70 kg × 6 wdhl.

Shoulder Press (Machine)

• Set 1: 32.5 kg × 12 wdhl.
• Set 2: 32.5 kg × 10 wdhl.

Preacher Curl (Barbell)

• Set 1: 29.5 kg × 8 wdhl.
• Set 2: 29.5 kg × 7 wdhl.

Triceps Extension (Barbell)

• Set 1: 29.5 kg × 12 wdhl.
• Set 2: 29.5 kg × 9 wdhl.