Strict Pull Ups:
- 50 reps
- 10, 10, 8, , 7, 6, 6, 3

Incline Dumbell Bench Press (Palms In) + Incline Barbell Bench Press (Wide Grip):
- 26kg x 5 (each dumbbell) + 50kg x 5
- 28kg x 5 + 50kg x 5
- 30kg x 5 + 50kg x 5
- 32kg x 5 + 50kg x 5
- 34kg x 5 + 50kg x 5
- 36kg x 5 + 50kg x 5

Dumbell Bench Press + Barbell Bench Press:
- 28kg x 5 (each dumbbell) + 60kg x 5
- 32kg x 5 + 60kg x 5
- 36kg x 5 + 60kg x 5
- 40kg x 5 + 60kg x 5
- 44kg x 5 + 60kg x 5

Seated Row Machine (Palms Up) + Plate Twists:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 (each arm) + 20kg x 10
- 30kg x 10 (each arm) + 20kg x 10
- 35kg x 10 (each arm) + 20kg x 10

Seated Bench Press Machine (Incline) + Bent Over Row (Palms in, pause at top):
- 20kg x 10 (each arm) + 12kg x 10 (each arm)
- 25kg x 10 + 12kg x 10
- 30kg x 10 + 12kg x 10