Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10
Bench Press (Barbell)
Set 1: 20 kg × 10
Set 2: 40 kg × 10
Set 3: 65 kg × 10
Set 4: 65 kg × 10
Set 5: 65 kg × 12
Set 6: 60 kg × 8
Chin Up
Set 1: 3 reps
Seated Row (Cable)
Set 1: 30 kg × 15 [Warm-up]
Set 2: 42.5 kg × 12
Set 3: 42.5 kg × 12
Set 4: 42.5 kg × 12
Shoulder Press (Machine)
Set 1: 14 kg × 12
Set 2: 18 kg × 10
Set 3: 32 kg × 12
Set 4: 36 kg × 11
Set 5: 36 kg × 12
Set 6: 35 kg × 10
Set 7: 35 kg × 10
Set 8: 35 kg × 10