50 Strict Pull Ups:
- 10, 10, 10, 9, 7, 4

Incline Dumbbell Bench Press (Palms in) + Incline Bench Press:
- 10kg x 10
- 32kg x 3, 22kg x 7 + 50kg x 10
- 34kg x 3, 22kg x 7 + 50kg x 10
- 38kg x 3, 22kg x 7 + 50kg x 10
- 42kg x 3, 22kg x 7 + 50kg x 10
- 44kg x 3, 22kg x 7 + 50kg x 10

Dumbbell Bench Press + Barbell Bench Press + Barbell Bent Over Row:
- 34kg x 3 + 60kg x 7 + 60kg x 10
- 38kg x 3 + 70kg x 7 + 60kg x 10
- 42kg x 3 + 70kg x 7 + 60kg x 10
- 46kg x 3 + 70kg x 7 + 60kg x 10

Seated Row Machine (Palms Up) + Push Up (explosive with hands off ground) + Plate Twist:
- 20kg x 10 + 10 + 20kg x 10
- 30kg x 10 + 10 + 20kg x 10
- 40kg x 10 + 10 + 20kg x 10

Seated Incline Bench Press Machine + Dumbbell Bent Over Row:
- 20kg x 10 + 30kg x 10 (each arm)
- 25kg x 10 + 30kg x 10 (each arm)
- 30kg x 8 + 30kg x 10 (each arm)

Straight Arm Cable Push Down:
- 18.75kg x 10, 21.25kg x 10, 23.75kg x 10

Butterfly Pull Ups:
- 5 rounds x 10