| # | Exercise | Time | Best 1RM (estimated) | Best weight (confirmed) |
|---|---|---|---|---|
| 1 | Back extension | 11.07 09:00 | 43 (•) | 33 (•) |
| 2 | Cable curl with T-bar attachment | 03.04 16:32 | 37 (•) | 30 (•) |
| 3 | Cable lateral raise | 17.07 09:21 | 5,8 (•) | 5 (•) |
| 4 | Cable triceps pushdown | 22.03 11:49 | 47,8 (•) | 35 (•) |
| 5 | Cable-loaded Hammer lat pulldown | 07.07 08:55 | 69 (•) | 47,5 (•) |
| 6 | Close-grip underhand lat pulldown | 30.12 13:00 | 49 (•) | 35 (•) |
| 7 | Decline bench crunch | 03.04 15:36 | 16,7 (•) | 12,5 (•) |
| 8 | Flat barbell bench press | 17.07 09:21 | 63 (•) | 45 (•) |
| 9 | Hanging leg raise | 11.07 09:00 | 62,8 (•) | 32,5 (•) |
| 10 | High cable row | 30.12 13:00 | 11,3 (•) | 7,5 (•) |
| 11 | Kneeling cable crunch | 11.04 15:55 | 93,3 (•) | 70 (•) |
| 12 | Leg press | 17.07 09:21 | 88,8 (•) | 65 (•) |
| 13 | Lying leg curl | 11.03 15:45 | 49,4 (•) | 39 (•) |
| 14 | Lying single-dumbbell triceps extension | 18.05 15:25 | 22,8 (•) | 18 (•) |
| 15 | Mid cable crossover | 22.02 11:31 | 19 (•) | 15 (•) |
| 16 | Mid cable row | 11.04 15:55 | 20 (•) | 17,5 (•) |
| 17 | Parallel-bar dips | 13.07 09:42 | 95,3 (•) | 66,3 (•) |
| 18 | Pec deck fly | 13.07 09:42 | 57,3 (•) | 47,5 (•) |
| 19 | Plate front raise | 17.07 09:21 | 21 (•) | 16 (•) |
| 20 | Rope triceps pushdown | 08.03 09:35 | 33,3 (•) | 25 (•) |
| 21 | Seated cable row | 11.07 09:00 | 61,7 (•) | 50 (•) |
| 22 | Seated calf raise | 03.04 15:36 | 60,8 (•) | 48 (•) |
| 23 | Seated dumbbell shoulder press | 17.07 09:21 | 22,4 (•) | 16 (•) |
| 24 | Seated leg curl | 17.07 09:21 | 64,5 (•) | 52,5 (•) |
| 25 | Seated leg extension | 17.07 09:21 | 88,8 (•) | 65 (•) |
| 26 | Standing barbell curl | 11.07 09:00 | 42 (Class 1) | 30,5 (Class 3) |
| 27 | Standing cable overhead triceps extension | 03.06 03:23 | 22,2 (•) | 17,5 (•) |
| 28 | Standing calf raise | 17.07 09:21 | 83,3 (•) | 62,5 (•) |
| 29 | Standing dumbbell curl | 03.04 16:32 | 15,5 (•) | 15 (•) |
| 30 | Standing dumbbell lateral raise | 28.06 09:10 | 13 (•) | 10 (•) |
| 31 | Standing leg curl | 10.05 08:55 | 23,3 (•) | 20 (•) |
| 32 | Wide-grip lat pulldown | 11.07 09:00 | 67,5 (•) | 50 (•) |
| 33 | Wide-grip pull-up | 13.03 16:44 | 82,3 (•) | 66,3 (•) |
