| # | Exercise | Time | Best 1RM (estimated) | Best weight (confirmed) |
|---|---|---|---|---|
| 1 | Back extension | 23.12 17:32 | 23,3 (•) | 20 (•) |
| 2 | Barbell back squat | 11.02 06:56 | 113,3 (•) | 100 (•) |
| 3 | Barbell forward lunge | 23.04 16:55 | 79,2 (•) | 62,5 (•) |
| 4 | Bench dips | 14.07 13:09 | 187,9 (•) | 102,5 (•) |
| 5 | Bent-over barbell row | 30.04 16:07 | 107,7 (•) | 87,5 (•) |
| 6 | Bent-over dumbbell triceps kickback | 16.06 20:01 | 14 (•) | 10 (•) |
| 7 | Cable curl with T-bar attachment | 02.05 08:47 | 63 (•) | 45 (•) |
| 8 | Cable triceps pushdown | 16.06 17:36 | 86,7 (•) | 65 (•) |
| 9 | Chest-supported incline dumbbell row | 08.06 17:07 | 18,7 (•) | 14 (•) |
| 10 | Dumbbell hammer curl | 16.06 17:27 | 19,6 (•) | 16 (•) |
| 11 | Flat barbell bench press | 03.04 07:24 | 126 (Class 2) | 120 (Class 2) |
| 12 | Flat dumbbell fly | 16.06 16:54 | 12,6 (•) | 9 (•) |
| 13 | Incline dumbbell bench press | 22.03 08:37 | 49,3 (•) | 40 (•) |
| 14 | Military press | 05.04 15:19 | 80 (Class 3) | 67,5 (•) |
| 15 | Neutral-grip pull-up | 27.02 19:58 | 125,4 (•) | 107,5 (•) |
| 16 | Parallel-bar dips | 11.06 18:07 | 151,2 (•) | 112,5 (•) |
| 17 | Pec deck fly | 16.05 11:05 | 73,3 (•) | 55 (•) |
| 18 | Rope cable curl | 09.05 18:41 | 52 (•) | 40 (•) |
| 19 | Rope triceps pushdown | 05.03 17:12 | 90 (•) | 65 (•) |
| 20 | Seated cable row | 11.06 17:50 | 84 (•) | 65 (•) |
| 21 | Seated leg extension | 09.05 10:48 | 42 (•) | 30 (•) |
| 22 | Single-arm cable wrist extension | 08.06 18:15 | 33,3 (•) | 25 (•) |
| 23 | Standing barbell curl | 15.04 17:11 | 53,8 (Class 3) | 42,5 (•) |
| 24 | Standing dumbbell curl | 16.06 17:07 | 26,7 (•) | 24 (•) |
| 25 | Standing dumbbell lateral raise | 23.01 16:43 | 18,7 (•) | 15 (•) |
| 26 | Wide-grip lat pulldown | 23.01 17:06 | 93,3 (•) | 70 (•) |
| 27 | Wide-grip pull-up | 03.03 08:06 | 129 (•) | 107,5 (•) |
