Standing Dumbell Hammer Curl:
- 20kg x 5 (each arm)
- 22kg x 5
- 22kg x 7

Weighted Dips:
- 10kg x 10
- 20kg x 10
- 30kg x 9

Palms Down Barbell Curl:
- 25kg x 5 x 2
- 25kg x 10 x 1

Man Power Mick Grip Lying Barbell Tricep Press immediately followed by Palsm Up Lying Barbell Press
- 17.5kg x 7 + 25kg x 7
- 17.5kg x 7 + 35kg x 4
- 17.5kg x 7 + 25kg x 7

Standing Barbell Curls (max reps, strict form, no rest between diff weights)
- 35kg x 11
- 25kg x 11
- 17.5kg x 11

Hang Squat Snatch
- 20kg x 5
- 30kg x 5
- 40kg x 10