Strict Pull Ups (weighted + immed followed by BW):
- 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
- 3 rounds of 10 Butterfly Pull Ups

Bench Press:
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
- 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
- 50kg x 10 + 24kg x 7 + 50kg x 10
- 60kg x 10 + 24kg x 6 + 60kg x 10

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

Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
- 20kg x 10 + 32kg x 10 (each arm)
- 25kg x 10 + 32kg x 10
- 30kg x 10 + 32kg x 10

Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
- 17.5kg x 10 + 4kg x 10 (each arm)
- 21kg x 10 + 4kg x 10
- 24.5kg x 10 + 4kg x 10

Butterfly Pull Ups:
- 20, 10