Standing Dumbbell Hammer Curls + Lying Dumbbell Tricep Press:
- 22kg x 5,16kg x 5 + 12kg x 10
- 24kg x 5,16kg x 5 + 12kg x 10
- 26kg x 3,16kg x 7 + 12kg x 10
- 26kg x 5,16kg x 5 + 12kg x 10

Standing Ezi Bar Curl + Weighted Dip (+ BW Dip if fail before 10reps):
- 30kg x 10 + 30kg x 10
- 35kg x 10 + 30kg x 8, BW x 2
- 35kg x 6, 30kg x 4 + 30kg x 7, BW x 3
- 30kg x 10 + 30kg x 7, BW x 3

Standing Dumbbell Hammer Curl (Palms facing chest) + Standing Plate Tricep Press:
- 12kg x 7 + 20kg x 10
- 14kg x 7 + 20kg x 10
- 12kg x 7 + 20kg x 10

Lat Pull Down Machine (Bicep Curl):
- 3 rounds
- 19kg x 10

Chin Ups (2secs raise, 2 secs lower, shoulder to fingers) + Standing Barbell Curl (Palms down):
- 3 rounds
- 5 + 20kg x 7