Towel Chin Ups + Strict Push Ups (elbows touching sides, palms in close):
- 3 rounds
- 10 + 10

Standing Dumbell Curls + Tricep Kick Backs (each arm):
- 16kg x 10 + 10kg x 10 (each dumbbell)
- 18kg x 10 + 10kg x 10
- 20kg x 10 + 10kg x 10
- 22kg x 9 + 10kg x 10
- 24kg x 7 + 10kg x 10

Standing Ezi Bar Curl + Wide Dumbbell Curls + Weighted DIps:
- 3 rounds
- 20kg x 10 + 10kg x 7 + 20kg x 10

Cable Tricep Push Down (with rope):
- 16kg x 10
- 21kg x 10
- 28kg x 10

Lat Pull Down Machine (palms facing down, bicep curl bar down):
- 19kg x 10
- 26kg x 10
- 21.5kg x 10

Cable Tricep Pull Down (each arm) + Cable Bicep Curl (palms facing down):
- 6.25kg x 7 + 16.25kg x 10
- 8.75kg x 7 + 21.25kg x 10
- 8.75kg x 7 + 26.25kg x 10

Body Drag Barbell Curl + Barbell Curl + Push Ups (elbows touching sides, hands close):
- 20kg x 7 + 20kg x 7 + 10
- 22.5kg x 7 + 22.5kg x 6 + 10
- 25kg x 7 + 25kg x 7 + 10
- 30kg x 7 + 30kg x 7 + 10

Barbell Curls (bottom half, top half, full) + Push Ups (elbows touching sides, hands close):
- 3 rounds, can't drop barbell untill all reps done in set
- 17.5kg x 3,3,3,2,2,2,1,1,1 + 10

Row 500m @ 2mins/500m