Weighted Tricep Dip:
- BW + 10kg x 10
- BW + 20kg x 10
- BW + 30kg x 7, immediately followed by 10 x BW dips

Bosu Ball Dumbell Curl to Shoulder Press (Palms In):
- 20kg x 5 (each arm)
- 22kg x 5
- 24kg x 5

Skull Crushers (Manpower Mick Grip)
- 20kg x 10 x 3

L-Sit Chin Ups:
- 10, 8, 6

Barbell Curls:
- 30kg x 10
- 35kg x 7
- 35kg x 6

Cable Tricep Pull Down (One Arm):
- 11.25kg x 8
- 13.75kg x 8
- 8.75kg x 15