Weighted Pull Ups:
- 30kg x 1, 40kg x 1, 50kg x 1, 55kg x 1 + 21, 15, 9 butterfly pullups to finish 1:1 rest.

Barbell Bent over row followed straight after by upright dumbell row
- 40kg x 10, 16kg x 8 (each arm)
- 50kg x 7, 16kg x 8
- 40kg x 10, 16kg x 8

Incline Barbell Bench Press:
- 60kg x 5, 80kg x 3, 100kg x 1

Decline Dumbell Bench Press:
- 42kg x 5, 46kg x 3, 50kg x 2, 26kg x 18 (each dumbell)