Barbell Press and Shrug @ 20kg: 10 + 10

Seated Dumbbell Shoulder Press + Seated Dumbbell Shrug:
- 20kg x 10 (each arm) + 30kg x 10 (each arm)
- 22kg x 10 + 30kg x 10
- 24kg x 9 + 1 assist + 30kg x 10
- 26kg x 8 + 2 assist + 30kg x 10

Seated Dumbbell Side Raise + Seated Barbell Shoulder Press (behind neck):
- 9kg x 10 (each arm) + 40kg x 7
- 9kg x 10 + 40kg x 6
- 9kg x 10 + 40kg x 5 + 1 assist

Barbell Upright Row + Dumbbell Front Raise:
- 40kg x 10 + 10kg x 10 (each arm)
- 40kg x 10 + 12kg x 10
- 40kg x 10 _ 12kg x 10

Seated Shoulder Press Machine (Incline) + Plate Sit Ups:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10
- 35kg x 8 + 20kg x 10