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Seated Side Lateral Raise
- 7.5 kg x 12 reps 9
- 7.5 kg x 12 reps 9
- 10 kg x 12 reps 9
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Seated Bent-Over Rear Delt Raise
- 7.5 kg x 12 reps 9
- 7.5 kg x 12 reps 9
- 10 kg x 12 reps (PR) 9
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Standing Front Barbell Raise Over Head
- 10 kg x 12 reps 14
- 12.5 kg x 12 reps 14
- 15 kg x 12 reps 15
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Upright Barbell Row
- 20 kg x 12 reps 21
- 30 kg x 12 reps 25
- 35 kg x 12 reps 27
- 40 kg x 12 reps 29
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Seated Dumbbell Shoulder Press
- 20 kg x 12 reps 61
- 25 kg x 12 reps 71
- 30 kg x 12 reps 82
- 35 kg x 12 reps 95
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Isolateral Plate Loaded Press
- 20 kg x 12 reps 44
- 30 kg x 12 reps 51
- 35 kg x 12 reps (PR) 55
- 25 kg x 12 reps 47
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Machine Lateral Raise
- 22 kg x 12 reps 11
- 31 kg x 12 reps 12
- 40 kg x 12 reps (PR) 14
- 20 kg x 24 reps 12
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Decline Crunch
- 30 reps 18
- 30 reps 18
- 30 reps (PR) 18
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Spinning
- 00:15:00 24