Incline Bench Press (Dumbbell)

• W: 22 kg × 5 wdhl.
• W: 24 kg × 5 wdhl.
• Set 1: 27 kg × 7 wdhl.
• Set 2: 27 kg × 5 wdhl.

Lat Pulldown (Cable)

• W: 60 kg × 5 wdhl.
• Set 1: 80 kg × 6 wdhl.
• Set 2: 70 kg × 8 wdhl.

Seated Row (Cable)

• Set 1: 75 kg × 7 wdhl.
• Set 2: 75 kg × 6 wdhl.

Shoulder Press (Machine)

• Set 1: 32.5 kg × 14 wdhl.
• Set 2: 37.5 kg × 5 wdhl.

Lateral Raise (Cable)

• Set 1: 13.5 kg × 8 wdhl.
• Set 2: 13.5 kg × 6 wdhl.

Hammer Curl (Dumbbell)

• Set 1: 22 kg × 8 wdhl.
• Set 2: 22 kg × 6 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 75 kg × 4 wdhl.
• Set 2: 70 kg × 6 wdhl.

Russian Twist

• Set 1: 20 wdhl.
• Set 2: 12 wdhl.