Incline Bench Press (Dumbbell)

• W: 24 kg × 5 wdhl.
• W: 27 kg × 5 wdhl.
• Set 1: 29 kg × 5 wdhl.
• Set 2: 31 kg × 5 wdhl.

Lat Pulldown (Cable)

• W: 70 kg × 5 wdhl.
• Set 1: 80 kg × 5 wdhl.
• Set 2: 90 kg × 4 wdhl.

Seated Row (Cable)

• Set 1: 90 kg × 4 wdhl.
• Set 2: 90 kg × 4 wdhl.

Shoulder Press (Machine)

• Set 1: 47.5 kg × 4 wdhl.
• Set 2: 42.5 kg × 7 wdhl.

Lateral Raise (Cable)

• Set 1: 16 kg × 10 wdhl.
• Set 2: 16 kg × 8 wdhl.

Squat (Barbell)

• Set 1: 60 kg × 6 wdhl.
• Set 2: 60 kg × 6 wdhl.

Hammer Curl (Dumbbell)

• Set 1: 24 kg × 9 wdhl.
• Set 2: 24 kg × 6 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 70 kg × 12 wdhl.
• Set 2: 70 kg × 8 wdhl.

Hanging Knee Raise

• Set 1: 20 wdhl.
• Set 2: 15 wdhl.