Seated Dumbbell Press + Seated Dumbbell Shrug:
- 10kg x 10 (each arm)
- 26kg x 5, 20kg x 5 + 32kg x 10
- 28kg x 5, 14kg x 5 + 32kg x 10
- 30kg x 5, 14kg x 5 + 32kg x 10

Barbell Upright Row + Dumbbell Side Raise:
- 40kg x 5, 30kg x 5 + 7kg x 10
- 45kg x 5, 30kg x 5 + 7kg x 10
- 50kg x 5, 30kg x 5 + 7kg x 10

Dumbbell Front Raise + Barbell Shrug:
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10

Incline Shoulder Press Machine + Plate Shrug:
- 30kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
- 40kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
- 50kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)

5 Rounds:
- 10 x 40kg Strict Shoulder Press (Push Press when fail) + 10 x 40kg SDHP
- rest 1:1
- 10+10; 8,2+10; 7,3+20; 6,4+10; 6,4+10