Bench Press (90kg)/Push Ups (Feet on Bench):
- 10 reps each, then 8, 6, 4 & 2

OH Squat:
- 30kg x 10, 40kg x 10, 40kg x 10

Bosu Ball Arnie Curls (palms facing in during shoulder press):
- 18kg dumbells
- 10 reps each arm, then 8, 6, 4 & 2

Shrug Machine:
- 3 x 10 x 60kg

Squat Machine:
- 120kg x 8
- 160kg x 8
- 200kg x 8
- 60kg x 8 (slow lower, explosive push)