Incline Bench Press (Dumbbell)

• Set 1: 24 kg × 12 wdhl.
• Set 2: 24 kg × 12 wdhl.
• Set 3: 24 kg × 12 wdhl.

Lat Pulldown (Cable)

• Set 1: 60 kg × 14 wdhl.
• Set 2: 60 kg × 12 wdhl.
• Set 3: 60 kg × 12 wdhl.

Seated Row (Cable)

• Set 1: 60 kg × 12 wdhl.
• Set 2: 60 kg × 12 wdhl.
• Set 3: 60 kg × 12 wdhl.

Shoulder Press (Machine)

• Set 1: 32.5 kg × 12 wdhl.
• Set 2: 35.2 kg × 12 wdhl.
• Set 3: 32.5 kg × 12 wdhl.

Lateral Raise (Cable)

• Set 1: 11 kg × 12 wdhl.
• Set 2: 11 kg × 12 wdhl.
• Set 3: 11 kg × 12 wdhl.

Cable External Rotation

• Set 1: 4.5 kg × 15 wdhl.
• Set 2: 4.5 kg × 15 wdhl.

Bicep Curl (Dumbbell)

• Set 1: 12 kg × 12 wdhl.
• Set 2: 12 kg × 12 wdhl.
• Set 3: 12 kg × 12 wdhl.

Triceps Pushdown (Cable - Straight Bar)

• Set 1: 60 kg × 12 wdhl.
• Set 2: 60 kg × 12 wdhl.