Weighted Dip:
- 28kg x 3, 40kg x 3, 50kg x 2

Body Weight Dip:
- 21, 15, 9

Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
- 47.5kg x 3 + 16kg x 8 (each dumbell)
- 57.5kg x 3 x 2 + 16kg x 8 2

Seated Barbell Tricep Press:
- 25kg x 5, 30kg x 5, 35kg x 5

Seated Dumbell Hammer Curl:
- 20kg x 5, 18kg x 8, 14kg x 12 (each dumbell)

Hang Clean:
- 20kg x 5, 40kg x 10, 60kg x 10