Chin Ups (shoulders touch fingers at top of movement):
- 3secs up, 3 secs down
- 7, 6, 5, 4, 3, 2, 1
- rest as required between

Standing Hammer Curl + Weighted Dips:
- 10 x 16kg (each arm) + 25kg x 10
- 10 x 18kg (each arm) + 25kg x 10
- 10 x 20kg (each arm) + 25kg x 10
- 6 x 22kg (each arm) + 25kg x 10

BW Dips + 20kg Plate Twists:
- 21 + 42, 15 + 30, 9 + 18

Ezi Bar Curl + Lying Down Dumbbell Tricep Press:
- 10 x 20kg + 10 x 12kg (each dumbbell)
- 10 x 25kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg

Standing Dumbbell Hammer Curl (palm facing chest) + 20kg Plate Sit Ups:
- 3 rounds
- 10 x 10kg (each arm) + 10

Lat Pull Down Machine (Bicep Curl) + Plate Tricep Press:
- 3 rounds
- 10 x 19kg + 10 x 20kg

Single Arm Cable Tricep Pull Down (hammer grip, pull accross body):
- 3 rounds
- 10 x 6.25kg (each arm)

Single Arm Cable Curl + Cable Hammer Curl:
- 10 x 8.75kg (each arm) + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg