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Training:
Incline Bench Press (Dumbbell)
Set 1: 32 kg × 12 reps
Set 2: 40 kg × 8 reps @ 9.5 RPE
Set 3: 40 kg × 7 reps @ 9.5 RPE
Set 4: 40 kg × 6 reps @ 10 RPE
Lying Leg Curl (Life Fitness)
Set 1: 60 kg × 12 reps
Set 2: 60 kg × 12 reps
Lateral Raise (Dumbbell)
Set 1: 16 kg × 14 reps [PR]
Set 2: 16 kg × 13 reps
Set 3: 14 kg × 15 reps
Set 4: 14 kg × 13 reps
Unilateral Lat Pull High Row
Set 1: 60 kg × 10 reps
Set 2: 60 kg × 8 reps
High Row Life Fitness
Set 1: 120 kg × 8 reps
Set 2: 110 kg × 8 reps
Set 3: 110 kg × 7 reps
Bulgarian Split Squat
Set 1: 0 kg × 25 reps
Set 2: 0 kg × 25 reps
Set 3: 0 kg × 25 reps
Triceps Extension LF Overhead Cable
Set 1: 50 kg × 7 reps
Set 2: 45 kg × 10 reps
Set 3: 45 kg × 8 reps
Unilateral Bayesian Curl (Cable)
Set 1: 17.5 kg × 8 reps
Set 2: 17.5 kg × 8 reps
Set 3: 15 kg × 9 reps
Set 4: 15 kg × 8 reps
Triceps Press Life Fitness
Set 1: 100 kg × 9 reps
Set 2: 90 kg × 9 reps
Unilateral Finger + Wrist Curl Cable
Set 1: 15 kg × 14 reps
Set 2: 15 kg × 13 reps
Unilateral Reverse Wrist Curl Cable
Set 1: 5 kg × 19 reps
Set 2: 5 kg × 17 reps
