Chin Up (2secs raise, 2 secs lower)
- 3 rounds x 5

Standing Dumbbell Hammer Curl + Lying Down Ezi-Bar Tricep Press:
- 10kg x 5 (each arm)
- 22kg x 3, 16kg x 7 + 20kg x 10
- 24kg x 3, 16kg x 7 + 20kg x 10
- 26kg x 3, 16kg x 7 + 20kg x 10
- 28kg x 3, 16kg x 7 + 20kg x 10

Standing Ezi-Bar Curl + Standing Ezi-Bar Curl (wide grip) + Weighted Dip + Dip:
- 20kg x 5 + 20kg x 5 + 40kg x 5 + 5
- 25kg x 5 + 25kg x 5 + 40kg x 5 + 5
- 30kg x 5 + 30kg x 5 + 40kg x 5 + 5

Standing Dumbbell Hammer Curl (Palms facing body) + Plate Tricep Press:
- 3 rounds
- 12kg x 7 (each arm) + 20kg x 10