Barbell Bench Press:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3
- 60kg x 5 (close grip), 60kg x 5 (wide grip), 4,4,3,3,2,2,1,1

Bent Over Cable Row:
- 38.75kg x 7, 43.75kg x 7, 48.75kg x 7

Incline Barbell Bench Press:
- 40kg x 3 (close grip), 40kg x 3 (wide grip)
- 50kg x 3, 50kg x 3
- 60kg x 3, 60kg x 3
- 70kg x 3, 70kg x 3

Strict Toes to Bar: 7
Floor Sweeper Toes to Bar: 10
Toes to Bar into Half lower then back up to Toes to Bar: 4