50 x Strict Pull Ups:
- 10, 10, 9, 7, 6, 5, 3

Incline Dumbbell Bench Press (Palms In) + Incline Butterfly Curl:
- 20kg x 10 (each arm) + 10kg x 10 (each arm)
- 22kg x 10 + 10kg x 10
- 24kg x 10 + 10kg x 10
- 26kg x 8 + 10kg x 10

Decline Barbell Bench Press + Bent Over Barbell Row:
- 60kg x 10 + 60kg x 10
- 70kg x 10 + 60kg x 10
- 80kg x 10 + 60kg x 10
- 90kg x 8 + 60kg x 10

Seated Bench Press Machine (Incline) + Plate Side Bend:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10
- 35kg x 10 + 20kg x 10
- 40kg x 8 + 20kg x 10

Seated Row Machine (pull down handles, palms up) + Push Up:
- 20kg x 10 (each arm) + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10
- 40kg x 10 + 10

Straight Arm Cable Push Down:
- 3 rounds
- 26kg x 10

Barbell Bench Press:
- 20kg x 10, 30kg x 10, 50kg x 10
- 60kg x 21, 15, 9