| # | Exercise | Time | Best 1RM (estimated) | Best weight (confirmed) |
|---|---|---|---|---|
| 1 | Barbell Romanian deadlift | 08.12 14:24 | 123,3 (Class 2) | 100 (Class 3) |
| 2 | Barbell back squat | 19.03 15:12 | 123,5 (Class 2) | 95 (•) |
| 3 | Barbell shrug | 02.04 05:15 | 123,3 (•) | 92,5 (•) |
| 4 | Bent-over barbell row | 25.03 05:13 | 114,1 (•) | 95 (•) |
| 5 | Bent-over barbell row to chest | 11.03 15:22 | 101,8 (•) | 82,5 (•) |
| 6 | Bent-over seated rear-delt fly | 03.03 14:11 | 13,7 (•) | 10 (•) |
| 7 | Cable triceps pushdown | 01.03 18:01 | 91 (•) | 65 (•) |
| 8 | Cable-loaded seated Hammer row | 01.03 18:01 | 23,3 (•) | 17,5 (•) |
| 9 | Conventional deadlift | 02.04 05:15 | 145,7 (Class 2) | 115 (•) |
| 10 | Decline barbell bench press | 06.12 14:39 | 78 (•) | 65 (•) |
| 11 | Decline bench crunch | 04.01 15:53 | 21 (•) | 15 (•) |
| 12 | Decline dumbbell bench press | 29.11 12:39 | 31,7 (•) | 25 (•) |
| 13 | Dumbbell shrug | 03.04 13:40 | 57,2 (•) | 44 (•) |
| 14 | Flat barbell bench press | 17.03 17:03 | 81,7 (Class 3) | 70 (•) |
| 15 | Flat dumbbell bench press | 08.12 14:24 | 29,6 (•) | 24 (•) |
| 16 | Hanging knee raise | 03.03 14:11 | 64,7 (•) | 49,5 (•) |
| 17 | Hanging leg raise | 29.11 12:39 | 55,8 (•) | 33,5 (•) |
| 18 | Incline barbell bench press | 29.11 12:39 | 70 (Class 3) | 60 (•) |
| 19 | Incline dumbbell bench press | 26.03 14:59 | 30 (•) | 25 (•) |
| 20 | Kneeling cable crunch | 09.01 14:27 | 122,5 (•) | 80 (•) |
| 21 | Low cable crossover | 19.02 12:10 | 45,5 (•) | 35 (•) |
| 22 | Lying barbell triceps extension | 01.03 18:01 | 39,2 (•) | 28 (•) |
| 23 | Military press | 03.04 13:40 | 39 (•) | 30 (•) |
| 24 | Neutral-grip pull-up | 22.11 12:39 | 96 (•) | 72 (•) |
| 25 | Parallel-bar dips | 26.03 14:59 | 122,7 (•) | 92 (•) |
| 26 | Pec deck fly | 01.03 18:01 | 94,9 (•) | 75 (•) |
| 27 | Plate front raise | 29.11 12:39 | 20 (•) | 15 (•) |
| 28 | Rope cable curl | 02.04 05:15 | 54,6 (•) | 42 (•) |
| 29 | Rope triceps pushdown | 26.02 16:17 | 80,7 (•) | 60 (•) |
| 30 | Seated calf raise | 11.03 15:22 | 88,2 (•) | 67 (•) |
| 31 | Seated dumbbell shoulder press | 24.12 13:46 | 27,3 (•) | 20 (•) |
| 32 | Seated dumbbell wrist curl | 22.12 14:59 | 29,3 (•) | 22,5 (•) |
| 33 | Seated hip adduction machine | 29.11 12:39 | 67,8 (•) | 55 (•) |
| 34 | Seated leg curl | 29.11 12:39 | 52 (•) | 39 (•) |
| 35 | Single-arm dumbbell row | 02.04 05:15 | 56,7 (•) | 42,5 (•) |
| 36 | Standing barbell curl | 26.02 16:16 | 49,4 (Candidate for Master of Sport) | 38 (Class 2) |
| 37 | Standing barbell wrist curl | 09.03 15:04 | 20 (•) | 15 (•) |
| 38 | Standing calf raise | 25.12 15:18 | 96,7 (•) | 72,5 (•) |
| 39 | Standing dumbbell lateral raise | 03.04 13:40 | 16 (•) | 12,5 (•) |
| 40 | Sumo deadlift | 03.04 13:40 | 136,5 (Class 3) | 105 (•) |
