Machine Chest Press
40kg × 10 reps×2
Machine Row
40kg × 10 reps40kg × 9 reps25kg × 14 reps
Machine Shoulder Press
30kg × 6 reps×220kg × 10 reps
Lat Pulldown
40.8kg × 6 reps×229.5kg × 10 reps
Cable Lateral Raise
4.5kg × 10 reps4.5kg × 9 reps2.3kg × 14 reps