Seated Hammer Curls:
- 20kg x 5
- 22kg x 5
- 24kg x 4
- 16kg x 10

Dumbell Seated Tricep Press (Palms down)
- 10kg x 10 x 3

Preacher Dumbell Curls with Bottom Range of movement afterburner:
- 16kg x 10, 7kg x 10
- 20kg x 10, 8kg x 10
- 24kg x 8, 8kg x 8

Push Ups (Hands in close, arms touching body throughout):
- 5 slow full range into 5 with 2-3sec pause at bottom into 5 quick ones
- 5x5x5
- 5x5x3
- 5x5

Standing Ezi-Bar Curl:
- 30kg x 10
- 35kg x 10
- 20kg x 3rounds (3 x full range into 3 x bottom half into 3 x top half)

Dips (3 x full ones into 3 x bottom half into 3 x top half):
- 3 rounds
- 2 rounds + 3
- 3 (1 rep = 5sec lowering followed by quick push up and quick full dip)

Hang Power Clean Practice:
- 20kg x 5
- 40kg x 5
- 60kg x 5
- 80kg x 1
- 60kg x 10