Weighted Dip:
- 20kg x 3, 24kg x 3, 28kg x 2

Body Weight Dip:
- 16, 11, 8

Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
- 37.5kg x 3 + 12kg x 8 x 3 (each dumbell)

Seated Barbell Tricep Press:
- 20kg x 5, 25kg x 5, 25kg x 5

Seated Dumbell Hammer Curl:
- 18kg x 4, 14kg x 8, 10kg x 12 (each dumbell)

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