Dumbell Bench Press + Butterfly Curls
- 40kg x 5 + 16kg x 8 (each dumbbell)
- 44kg x 5 + 18kg x 8
- 48kg x 4 + 18kg x 8

Weighted Pull Ups:
- BW x 3, 29kg x 2, 30kg x 2, 40kg x 2, 45kg x 2
- Wide Grip Towel Chinups: 10, 8, 6, 4

Decline Bench Press (3secs lower, 1sec pause at bottom, 1sec raise):
- 60kg x 8
- 80kg x 7
- 100kg x 2

Straight Arm Cable Push Down:
- 26.25kg x 7, 31.25kg x 7, 31.25kg x 7

Cable Front Raise (palms up, handle in each hand):
- 8.75kg x 7, 11.25kg x 7, 8.75kg x 7