Seated Shoulder Press Machine + Side Plate Bends (each side) + Air Squats:
- 25kg x 10 + 20kg x 10 + 10
- 30kg x 10 + 20kg x 10 + 10
- 37kg x 10 + 20kg x 10 + 10
- 44kg x 10 + 20kg x 10 + 10
- 51kg x 6 + 20kg x 10 + 10
- 25kg x 15

Dumbbell Front Raises + Back Extensions:
- 3 rounds
- 6kg x 15 (each arm) + 20

Standing Dumbbell Shoulder Press:
- 14kg x 10
- 16kg x 10

Seated Reverse Shoulder Fly Machine:
- 26kg x 10, 33kg x 10, 40kg x 10

Seated Barbell Press (Palms facing body - underhand grip):
- 25kg x 10, 30kg x 10, 35kg x 10