Strict Pull Ups:
- 3 rounds x 10

Barbell Bench Press:
- 10 x 20kg, 5 x 40kg, 5 x 60kg, 3 x 80kg, 3 x 90kg, 1 x 100kg, 1 x 110kg, 1 x 120kg, 1 x 130kg, 1 x 135kg
- did the following imeediately after the other:
- 7 x 100kg, 9 x 80kg, 9 x 60kg

Incline Dumbbell Bench Press (palms in) + Incline Dumbbell Bench Press (don't drop dumbbells between) + Barbell Bent Over Row:
- 5 x 24kg (each arm) + 5 x 24kg (each arm) + 7 x 60kg
- 5 x 28kg + 5 x 28kg + 7 x 70kg
- 5 x 30kg + 5 x 30kg + 7 x 70kg
- 4 x 32kg + 4 x 32kg + 7 x 60kg
- 3 x 34kg + 3 x 34kg + 7 x 60kg

Decline Barbell Bench Press + Dumbbell Bent Over Row:
- 10 x 60kg + 7 x 36kg (each arm)
- 7 x 80kg + 7 x 36kg
- 5 x 100kg + 7 x 36kg
- 2 x 110kg + 7 x 36kg

Seated Bench Press Machine (incline):
- 7 x 20kg (each arm)
- 7 x 25kg
- 7 x 30kg
- 7 x 35kg
- 6 x 40kg
- 5 x 45kg

Seated Row Machine (palms in):
- 7 x 23.5kg (each arm)
- 7 x 27kg
- 7 x 30.5kg
- 7 x 34kg
- 7 x 37.5kg