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Barbell Bench Press
- 40 kg x 10 reps 56
- 50 kg x 10 reps 65
- 60 kg x 10 reps 76
- 70 kg x 10 reps 88
- 80 kg x 5 reps 87
- 80 kg x 5 reps 87
- 80 kg x 5 reps 87
- 80 kg x 5 reps 87
- 80 kg x 5 reps 87
- 60 kg x 10 reps 76
- 60 kg x 10 reps 76
- 60 kg x 10 reps 76
- 60 kg x 10 reps 76
- 60 kg x 10 reps 76
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Bent Over Barbell Row
- 30 kg x 10 reps 27
- 40 kg x 10 reps 31
- 50 kg x 8 reps 35
- 60 kg x 5 reps 36
- 60 kg x 5 reps 36
- 60 kg x 5 reps 36
- 60 kg x 5 reps 36
- 60 kg x 5 reps 36
- 70 kg x 5 reps 42
- 30 kg x 10 reps 27
- 30 kg x 10 reps 27
- 30 kg x 10 reps 27
- 30 kg x 10 reps 27
- 30 kg x 10 reps 27
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Pendlay Row
- 70 kg x 5 reps 56
- 70 kg x 5 reps 56
- 70 kg x 5 reps 56
- 70 kg x 5 reps 56
- 80 kg x 5 reps (PR) 65
- 50 kg x 8 reps 47
- 50 kg x 8 reps 47
- 50 kg x 8 reps 47
- 50 kg x 8 reps 47
- 50 kg x 8 reps 47
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Barbell Curl
- 30 kg x 10 reps 18
- 30 kg x 10 reps 18
- 30 kg x 10 reps 18
- 30 kg x 10 reps 18
- 30 kg x 10 reps 18
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One-Arm Dumbbell Row
- 30 kg x 8 reps 44
- 30 kg x 8 reps 44
- 30 kg x 8 reps 44
- 30 kg x 8 reps 44
- 30 kg x 8 reps 44
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Dumbbell Flyes
- 20 kg x 8 reps 20
- 20 kg x 8 reps (PR) 20
- 20 kg x 8 reps 20
- 20 kg x 8 reps 20
- 20 kg x 8 reps 20
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Incline Dumbbell Bench Press
- 20 kg x 8 reps (PR) 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
- 20 kg x 8 reps 56
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Cable Crossover
- 18 kg x 10 reps 10
- 18 kg x 10 reps 10
- 18 kg x 10 reps (PR) 10
- 18 kg x 10 reps 10
- 18 kg x 10 reps 10