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Lat Pulldown
- 40 kg x 15 reps 22
- 59 kg x 12 reps 28
- 58 kg x 12 reps 28
- 67 kg x 12 reps 32
- 40 kg x 15 reps 22
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Close-Grip Front Lat Pulldown
- 49 kg x 12 reps 16
- 58 kg x 12 reps 19
- 58 kg x 12 reps 19
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Seated Cable Row
- 48 kg x 12 reps 35
- 54 kg x 12 reps 38
- 61 kg x 12 reps 42
- 68 kg x 12 reps 47
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Bent Over Barbell Row
- 30 kg x 12 reps 28
- 35 kg x 12 reps 30
- 40 kg x 12 reps 32
- 45 kg x 12 reps 35
- 50 kg x 12 reps 38
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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 45
- 40 kg x 12 reps 33
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Kroc Rows
- 35 kg x 12 reps 46
- 40 kg x 12 reps 49
- 45 kg x 12 reps 53
- 50 kg x 12 reps 57
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Smith Machine Shrug
- 20 kg x 15 reps 11
- 40 kg x 15 reps 15
- 50 kg x 15 reps (PR) 17
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Straight Arm Pulldown
- 18 kg x 12 reps 15
- 18 kg x 12 reps 15
- 18 kg x 12 reps 15
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Crunch
- 30 reps 15
- 30 reps 15
- 30 reps (PR) 15
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Plank
- 00:01:00 21
- 00:01:00 (PR) 21
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Elliptical Trainer
- 00:15:00 60