| # | Exercise | Time | Best 1RM (estimated) | Best weight (confirmed) |
|---|---|---|---|---|
| 1 | Back extension | 30.03 04:33 | 26,7 (•) | 20 (•) |
| 2 | Barbell upright row to mid-chest | 20.03 04:33 | 63 (•) | 45 (•) |
| 3 | Cable curl with T-bar attachment | 30.03 04:54 | 38 (•) | 30 (•) |
| 4 | Cable lateral raise | 20.03 04:25 | 24,5 (•) | 17,5 (•) |
| 5 | Cable triceps pushdown | 25.03 04:54 | 45,5 (•) | 35 (•) |
| 6 | Dumbbell hammer curl | 30.03 04:48 | 30,8 (•) | 22 (•) |
| 7 | Dumbbell preacher curl | 16.02 04:57 | 37 (•) | 30 (•) |
| 8 | Flat barbell bench press | 25.03 04:23 | 114,7 (Class 3) | 100 (Class 3) |
| 9 | Hammer Strength lat pulldown | 30.03 04:30 | 126 (•) | 90 (•) |
| 10 | Incline dumbbell bench press | 07.04 04:51 | 49 (•) | 35 (•) |
| 11 | Leaning single-arm dumbbell lateral raise | 27.03 04:50 | 16,7 (•) | 12,5 (•) |
| 12 | Lying EZ-bar triceps extension | 07.04 05:05 | 50 (•) | 37,5 (•) |
| 13 | Mid cable row | 30.03 04:37 | 112 (•) | 80 (•) |
| 14 | Parallel-bar dips | 07.04 05:09 | 149,1 (•) | 106,5 (•) |
| 15 | Pec deck fly | 07.04 05:01 | 98 (•) | 70 (•) |
| 16 | Reverse pec deck fly | 27.03 04:56 | 133 (•) | 100 (•) |
| 17 | Seated dumbbell curl | 16.02 04:57 | 52 (•) | 40 (•) |
| 18 | Seated dumbbell shoulder press | 13.03 04:44 | 52,5 (•) | 37,5 (•) |
