Towel Chin-ups:
- 11, 11, 11

Standing Dumbell Curls + Decline Dumbell Tricep Press:
10 x 16kg(each arm) + 10 x 12kg(each arm)
10 x 18kg(each arm) + 10 x 12kg(each arm)
10 x 20kg(each arm) + 10 x 12kg(each arm)
9 x 22kg(each arm) + 10 x 12kg(each arm)
7 x 24kg(each arm) + 10 x 12kg(each arm)

Close Grip Ezi-Curl Curls + Dumbell Wide Curls + Weighted Dips:
10 x 27.5kg + 7 x 10kg + 10 x BW+10kg
10 x 27.5kg + 7 x 10kg + 10 x BW+20kg x 2 rounds

Cable Tricep Pull Downs + Cable Hammer Curls
10 x 26.25kg + 10 x 21.25kg x 3 rounds

Lat Pull Down Machine - Bicep Curls:
7 x 19kg x 2 rounds
7 x 26kg

Lower/Upper/Full Barbell Curl + Overhead Plate Tricep Press + Plate Hammer Curls
3/3/3,2/2/2,1/1/1 x 17.5kg + 10 x 20kg + 10 x 20kg x 3 Rounds

10 x Toes to Bar:
- 5 rounds
- work:rest = 1:1