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Barbell Squat
- 20 kg x 5 reps 35
- 20 kg x 5 reps 35
- 20 kg x 5 reps 35
- 35 kg x 3 reps 35
- 45 kg x 2 reps 35
- 55 kg x 5 reps 60
- 55 kg x 5 reps 60
- 55 kg x 5 reps (PR) 60
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Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps 49
- 25 kg x 5 reps 53
- 25 kg x 5 reps 53
- 25 kg x 5 reps 53
- 25 kg x 5 reps 53
- 25 kg x 5 reps 53
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Barbell Deadlift
- 25 kg x 5 reps 38
- 25 kg x 5 reps 38
- 25 kg x 5 reps 38
- 30 kg x 5 reps 41
- 35 kg x 5 reps 44
- 35 kg x 5 reps 44
- 35 kg x 5 reps 44
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Bent-Arm Dumbbell Pullover
- 15 kg x 12 reps 20
- 20 kg x 12 reps (PR) 21
- 20 kg x 10 reps 21
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Side Plank
- 00:01:00 42
- 00:01:00 42
- 00:01:00 42
- 00:01:10 (PR) 49
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Hanging Knee Raise
- 7 reps 5
- 7 reps 5
- 7 reps 5
-
Flat Frog Raise
- 10 reps 5
- 10 reps 5
- 10 reps (PR) 5
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Plank
- 00:00:30 10
- 00:00:30 10
- 00:00:30 10
- 00:00:35 12