Incline Bench Press (Smith Machine)

• W: 50 kg × 5 wdhl.
• Set 1: 60 kg × 8 wdhl.
• Set 2: 60 kg × 8 wdhl.
• Set 3: 60 kg × 8 wdhl.

Romanian Deadlift (Barbell)

• Set 1: 60 kg × 10 wdhl.
• Set 2: 60 kg × 10 wdhl.
• Set 3: 60 kg × 10 wdhl.

Seated Row (Cable) Should wie grip

• W: 50 kg × 5 wdhl.
• Set 1: 60 kg × 12 wdhl.
• Set 2: 60 kg × 12 wdhl.
• Set 3: 60 kg × 12 wdhl.

Lat Pulldown (Cable)

• Set 1: 75 kg × 8 wdhl.
• Set 2: 70 kg × 12 wdhl.
• Set 3: 65 kg × 10 wdhl.

Lateral Raise (Machine)

• Set 1: 40 kg × 12 wdhl.
• Set 2: 40 kg × 12 wdhl.
• Set 3: 40 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: 14 kg × 12 wdhl.
• Set 2: 14 kg × 10 wdhl.
• Set 3: 14 kg × 8 wdhl.

Triceps Pushdown (Cable - Rope Attachments)

• Set 1: 50 kg × 12 wdhl.
• Set 2: 50 kg × 12 wdhl.
• Set 3: 50 kg × 10 wdhl.