Incline Bench Press (Dumbbell)

• W: 22 kg × 5 wdhl.
• Set 1: 24 kg × 8 wdhl.
• Set 2: 24 kg × 8 wdhl.

Lat Pulldown (Cable)

• W: 60 kg × 5 wdhl.
• Set 1: 70 kg × 10 wdhl.
• Set 2: 70 kg × 8 wdhl.

Seated Row (Cable)

• Set 1: 70 kg × 8 wdhl.
• Set 2: 70 kg × 7 wdhl.

Shoulder Press (Machine)

• Set 1: 37.5 kg × 13 wdhl.
• Set 2: 32.5 kg × 9 wdhl.

Lateral Raise (Cable)

• Set 1: 13.5 kg × 8 wdhl.
• Set 2: 11 kg × 10 wdhl.

Hammer Curl (Dumbbell)

• Set 1: 22 kg × 7 wdhl.
• Set 2: 22 kg × 5 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 70 kg × 8 wdhl.
• Set 2: 70 kg × 6 wdhl.

Russian Twist

• Set 1: 16 wdhl.