L-sit Chin Up:
- 12,11,10

Standing Barbell Curl Ladder - 3 rounds:
- 40kg x 5, 30kg x 7, 20kg x 10

Dumbell Tricep Extension:
- 12kg x 7 x 3

Standing Hammer Curls:
- 20kg x 10, 22kg x 10, 24kg x 10 (each dumbell)

Lying Tricep Barbell Press:
- 20kg x 7, 30kg x 7, 35kg x 7

Cable Towel Tricep Push Down:
- 28.25kg x 7, 33.25kg x 7 x 2

Overhead Cable Curls:
- 7 x 7.5kg x 3