Wednesday, Dec 24, 2025 at 2:26pm

Lat Pulldown - Close Grip (Cable)
Set 1: 32 kg x 15 [Warm-up]
Set 2: 39 kg x 8 [Warm-up]
Set 3: 59 kg x 3 [Warm-up]
Set 4: 59 kg x 15 @ 9 rpe
Set 5: 59 kg x 15 @ 9.5 rpe
Set 6: 59 kg x 14 @ 10 rpe

Incline Bench Press (Dumbbell)
Set 1: 24 kg x 12 [Warm-up]
Set 2: 40 kg x 12 @ 8 rpe
Set 3: 40 kg x 15 @ 9 rpe
Set 4: 40 kg x 12 @ 9.5 rpe

Dumbbell Row
Set 1: 24 kg x 12 [Warm-up]
Set 2: 44 kg x 15 @ 8 rpe
Set 3: 44 kg x 15 @ 9 rpe
Set 4: 44 kg x 15 @ 9.5 rpe

Incline Chest Fly (Dumbbell)
Set 1: 8 kg x 14 [Warm-up]
Set 2: 20 kg x 12 @ 8 rpe
Set 3: 20 kg x 15 @ 9 rpe
Set 4: 20 kg x 13 @ 9.5 rpe

Face Pull
Set 1: 20.3 kg x 20 @ 8 rpe
Set 2: 24.8 kg x 15 @ 9 rpe
Set 3: 24.8 kg x 13 @ 9.5 rpe

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 15 [Warm-up]
Set 2: 4.5 kg x 20 @ 8 rpe
Set 3: 4.5 kg x 20 @ 8.5 rpe
Set 4: 4.5 kg x 20 @ 9 rpe