Barbell Bench Press (2 sec hold at bottom):
- 50kg x 5, 60kg x 5, 70kg x 5

Strict Pull Up: 10, 7, 6

Decline Barbell Bench Press (2 sec hold at bottom):
- 60kg x 5, 70kg x 5, 80kg x 5

Barbell Bent Over Row (strict and slow):
- 60kg x 10 x 3

Incline Barbell Bench Press (2 sec hold at bottom):
- 40kg x 5, 50kg x 5, 60kg x 5

Butterfly Curls:
- 16kg x 10 x 3 (each dumbell)

Hang Squat Snatch:
- 20kg x 10, 30kg x 10, 30kg x 7