Seated Dumbbell Press:
- 10 x 20kg, 8 x 22kg, 6 x 24kg, 4 x 26kg, 4 x 28kg

Dumbbell Front Raise:
- 10 x 10kg x 3

Upright Barbell Row:
- 9 x 40kg x 3

Barbell Shrug (behind back, with raise):
- 10 x 40kg, 10 x 45kg, 10 x 50kg

Standing Dumbbell Shoulder Fly:
- 10 x 10kg x 3

Dumbbell Side Raise:
- 7 x 10kg x 3

Shrug Machine:
- 10 x 80kg x 3

Strict Press, Push Press, Split Jerk @ 40kg