Incline Bench Press (Smith Machine)

• W: 50 kg × 5 wdhl.
• Set 1: 60 kg × 9 wdhl.
• Set 2: 60 kg × 9 wdhl.
• Set 3: 60 kg × 9 wdhl.

Romanian Deadlift (Barbell)

• W: 60 kg × 5 wdhl.
• Set 1: 70 kg × 10 wdhl.
• Set 2: 70 kg × 10 wdhl.
• Set 3: 70 kg × 10 wdhl.

Seated Row (Cable) Should wide grip

• W: 50 kg × 5 wdhl.
• Set 1: 65 kg × 8 wdhl.
• Set 2: 65 kg × 8 wdhl.
• Set 3: 65 kg × 8 wdhl.

Lat Pulldown (Cable) Parallel grip

• Set 1: 75 kg × 10 wdhl.
• Set 2: 75 kg × 10 wdhl.
• Set 3: 75 kg × 10 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: 14 kg × 12 wdhl.
• Set 2: 14 kg × 12 wdhl.
• Set 3: 14 kg × 10 wdhl.

Triceps Pushdown (Cable - Rope Attachments)

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