Seated Dumbbell Press + Seated SHoulder Fly:
- 12kg x 5 + 12kg x 5
- 22kg x 7 + 12kg x 7, 24kg x 7 + 12kg x 7, 26kg x 5, 12kg x 2 + 12kg x 7, 28kg x 4, 12kg x 3 + 12kg x 7

Barbell Shoulder Press + Barbell Shrug:
- 20kg x 7 + 100kg x 7, 30kg x 7 + 110kg x 7, 40kg x 7 + 110kg x 7, 50kg x 7 + 110kg x 7

Barbell Upright Row + Dumbbell Front Raise:
- 40kg x 5, 30kg x 5 + 12kg x 5
- 3 rounds:
- 50kg x 5, 30kg x 5 + 12kg x 5

Seated Shoulder Press Machine + Plate Front Raise:
- 20kg x 7 + 20kg x 7, 25kg x 7 + 20kg x 7, 30kg x 7 + 20kg x 7, 35kg x 7 + 20kg x 7, 40kg x 7 + 20kg x 7

Dumbbell Shrug + Bent Over Dumbbell Reverse Fly:
- 36kg x 7 + 5kg x 7, 38kg x 7 + 5kg x 7, 40kg x 7 + 5kg x 7, 42kg x 7 + 5kg x 7

Dumbbell G2O + Toes to Bar:
- 3 Rounds:
- work:rest = 1:1
- 20kg x 10 + 10

Butterfly Pull Ups + Decline Plate Sit Ups:
- 5 rounds
- every 2mins
- 10 + 20kg x 10