Chin Ups:
- 7,6,5,4,3,2,1
- 3secs up, 3secs down
- work:rest = 1:1

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

Sit Ups + Dips: 21, 15, 9

Lat Pull Down Machine Bicep Curl + Plate Twists:
- 19kg x 10 + 10kg x 20
- 19kg x 10 + 20kg x 20
- 19kg x 10 + 20kg x 20

Standing Barbell Curl + Plate Tricep Extension:
- 30kg x 10 + 20kg x 10
- 25kg x 11 + 20kg x 10
- 22.5kg x 12 + 20kg x 10
- 20kg x 13 + 20kg x 10
- 17.5kg x 14 + 20kg x 10

Cable Tricep Pull Down (single arm) + Cable Hammer Curl:
- 4 rounds
- 6.25kg x 10 (each arm) + 16.25kg x 10

Cable Bicep Curl (single arm) + Push Ups (triceps touching sides):
- 4 rounds
- 8.75kg x 7 (each arm) + 15