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Lat Pulldown
- 40 kg x 12 reps 21
- 49 kg x 12 reps 24
- 58 kg x 12 reps 28
- 40 kg x 15 reps 22
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Close-Grip Front Lat Pulldown
- 40 kg x 12 reps 14
- 45 kg x 12 reps 15
- 54 kg x 12 reps 17
- 40 kg x 15 reps 15
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Bent Over Barbell Row
- 5 kg x 12 reps 19
- 7.5 kg x 12 reps 20
- 10 kg x 12 reps 21
- 12.5 kg x 12 reps 21
- 15 kg x 12 reps 22
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Seated Cable Row
- 45 kg x 12 reps 33
- 54 kg x 12 reps 38
- 63 kg x 12 reps 44
- 45 kg x 15 reps 34
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Romanian Deadlift
- 15 kg x 12 reps 31
- 20 kg x 12 reps 34
- 25 kg x 12 reps 36
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Isolateral Plate Loaded Row
- 20 kg x 12 reps 24
- 40 kg x 12 reps 33
- 60 kg x 12 reps (PR) 45
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Running (treadmill)
- 00:20:00 | 2 km | 7 km/hr | 150 BPM | 1.5 % 106
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Jump Rope
- 00:05:00 24