Dumbell Shoulder Press (1sec up, 3secs lower, 1sec pause at bottom)
- 20kg (each dumbell) x 5
- 26kg x 5
- 30kg x 4

Seated Arnie Curls (3secs up, 3secs lower) + Seated Dumbell Tricep Extension
- 22kg (each dumbell) + 12kg x 7 (each arm)
- 22kg x 7 + 12kg x 7
- 22kg x 6 + 12kg x 7

Barbell Shrug + Standing Reverse Barbell Curl (ie palms down) + Lying Barbell Tricep Extension (Man Power Mick grip)...all movements strict, slow and in control
- 100kg x 7 + 30kg x 7 + 20kg x 7
- 110kg x 7 + 35kg x 7 + 20kg x 7
- 120kg x 5 + 40kg x 7 + 20kg x 7

Behing the back Barbell Shrug + Standing Dumbell Shrug into Upright Row:
- 90kg x 7 + 26kg (each dumbell) x 7
- 100kg x 5 + 26kg x 7
- 80kg x 9 + 26kg x 7

Ezibar Curl (strict and slow, squeeze bicep at top) + Standing Dumbell Fly's (palms down):
- 20kg (+bar weight) x 9 + 12kg (each dumbell) x 7
- 30kg x 7 + 12kg x 7
- 40kg x 5 + 12kg x 7

7mins, on the minute every minute:
- Tricep Push Down (28kg)(strict and slow) x 7 + 5 Butterfly Pull Ups

1 Round: 3 x Push Jerk, 3 x Push Press, 3 x Strict Shoulder Press - 40kg

Clean and Split Jerk Practice - 50kg x 5, 60kg x 5

Warm Down - Row 1km at about 75% - 3:52