Seated Shoulder Press Machine + Air Squats:
- 20kg x 10 + 10
- 25kg x 10 + 10
- 32kg x 10 + 10
- 39kg x 10 + 10
- 46kg x 10 + 10

Seated Bench Press Machine (inlcine) + 30" Box Jumps:
- 15kg x 10 (each arm) + 10
- 20kg x 10 + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10

Seated Row Machine (Palms in) + Plate Side Bends:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10

Cable Side Raises:
- 8.75kg x 7 (each arm)
- 6.25kg x 10 x 2

Seated Incline Shoulder Press Machine + Alternating Plate Lunges:
- 10kg x 10 (each arm) + 20kg x 14
- 20kg x 10 + 20kg x 14
- 30kg x 10 + 20kg x 14
- 40kg x 7