| Exercise | Weight (kg) | Set No. | Rep (to do) | Rep (did) |
| T-Bar Row | 25 | 1 | 10 | |
| 25 | 2 | 10 | ||
| 25 | 3 | 10 | ||
| Dumbbell Row | 20 | 1 | 10 | |
| 20 | 2 | 10 | ||
| 20 | 3 | 10 | ||
| Lat-Pull Down | 50 | 1 | 10 | |
| 50 | 2 | 10 | ||
| 50 | 3 | 10 | ||
| Close Grip Lat-Pull Down | 50 | 1 | 10 | |
| 50 | 2 | 10 | ||
| 50 | 3 | 10 | ||
| Barbell Bicep Curl | 15 | 1 | 10 | |
| 15 | 2 | 10 | ||
| 15 | 3 | 10 | ||
| Preacher Curl | 15 | 1 | 10 | |
| 15 | 2 | 10 | ||
| 15 | 3 | 10 |
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