Incline Dumbbell Press + Incline Dumbbell Butterfly Curl:
- 20kg x 10 + 14kg x 7 (each dumbbell)
- 22kg x 9 + 14kg x 7
- 24kg x 8 + 14kg x 7
- 26kg x 6 + 14kg x 7

Barbell Bent Over Row - 60kg x 10

Weighted Pull Ups:
- BW x 3, 20kg x 3, 25kg x 3, 30kg x 3
- 15 Butterfly Pull Ups

Dumbbell Bench Press + Strict Slow Push Ups:
- 36kg x 10 (each dumbbell) + 7
- 36kg x 6 + 5
- 36kg x 6 + 5

Straight Arm Cable Push Down (close grip):
- 21kg x 7, 28kg x 7, 35kg x 7

Decline Barbell Bench Press:
- 3secs lower, 1 sec pause, 2 secs raise
- 60kg x 7
- 60kg x 15 quick ones
- wide grip, 3secs lower, 1 sec pause, 2 secs raise
- 60kg x 5

Cable Front Raise (Palms Up):
- Hold handle in each hand at sides, raise up with straight arms to eye level
- 8.25kg x 7 x 3