Pull-Ups (strict):
- 10, 10, 8

Decline Butterfly Curls:
- 12kg x 10, 16kg x 10 x 2

Lat Pull Down Machine (hands in close):
- 46kg x 10 x 3 (play around with different grips each set)

Incline Dumbell Bench Press (with twist) immediately followed by upright rows:
- 24kg x 10 (each dumbell) + 35kg x 10 (upright row) x 3 rounds

Cable Machine:
Upright Butterfly Curl = 20kg x 10
Upright Reverse Fly = 15kg x 10
Kneeling Inverted Butterfly Curl = 20kg x 10
Kneeling Inverted Butterfly Curl (3 sec pause at shoulder height) = 20kg x 8