Strict Pull Up:
- BW x 5, 20kg x 1 + BW x 5, 30kg x 1 + BW x 5, 40kg x 1 + BW x 5, 50kg x 1 + BW x 5, 55kg x 1 + BW x 5
- 20kg x 9 + BW x 1

Butterfly Pull Ups:
- 3 rounds x 15

Bench Press:
- 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3

Incline Bench Press + Dumbbell Bent Over Row:
- 60kg x 7 + 36kg x 7 (each dumbbell)
- 70kg x 7 + 36kg x 7
- 80kg x 7 + 36kg x 7

Straight Arm Cable Push Down:
- 21kg x 7, 28kg x 7, 35kg x 7

Seated Cable Row Machine + Push Ups:
- 30.5kg x 7 + 10
- 37.5kg x 7 + 10
- 40kg x 7 + 10

Seated Bench Press Machine (Incline) + Push Up (feet on 24" Box):
- 20kg x 7 (each arm) + 7
- 25kg x 7 + 7
- 30kg x 7 + 7
- 35kg x 7 + 7