50 x Strict Pull Ups:
- work:rest = 1:2
- 10, 10, 10, 8, 8, 4

Incline Dumbbell Bench Press (Palms in) + Incline Butterly Curls:
- 22kg x 10 (each dumbbell) + 12kg (each dumbbell) x 10
- 24kg x 10 (each dumbbell) + 12kg x 10
- 26kg x 10 (each dumbbell) + 12kg x 10
- 28kg x 10 (each dumbbell) + 12kg x 10

Dumbbell Bench Press + Bent Over Dumbbell Row (Palms in, pause at top):
- 28kg (each dumbbell) x 10 + 12kg (each dumbbell) x 10
- 30kg x 10 + 12kg x 10
- 32kg x 10 + 12kg x 10
- 34kg x 10 + 12kg x 10

Seated Bench Press Machine (Incline) + Dumbbell Bent Over Row:
- 20kg (each arm) x 10 + 30kg x 10 (each arm)
- 25kg x 10 + 30kg x 10
- 30kg x 10 + 30kg x 10
- 35kg x 9 + 30kg x 10

Seated Row Machine (palms up):
- 20kg x 10 (each arm)
- 25kg x 10
- 30kg x 10

Straight Arm Cable Push Down (Palms down):
- 18.75kg x 10
- 21.25kg x 10
- 23.75kg x 10

Cable Front Raise (Palms Up, both arms raise at same time):
- 3 rounds
- 8.75kg (each arm) x 10