Bench Press + Barbell Row:
- 9 x 40kg + 10 x 60kg
- 9 x 50kg + 10 x 60kg
- 9 x 60kg + 10 x 60kg
- 9 x 70kg + 10 x 60kg
- 9 x 80kg + 10 x 60kg
- 9 x 90kg + 10 x 60kg
- 4 x 100kg + 10 x 60kg
- 2 x 105kg + 10 x 60kg
- 1 x 110kg + 10 x 60kg

Inclined Dumbell Bench Press + Barbell Curl & Shoulder Press (palms facing in)
- 26kg x 9 (each Dumbell) + 25kg x 7
- 28kg x 9 (each Dumbell) + 25kg x 7
- 30kg x 9 (each Dumbell) + 25kg x 7
- 20kg x 11 (each Dumbell) + 25kg x 7

Decline Ab fun with 9kg Med Ball:
- start of with 1m throws to partner, then 2m and 3m for the other sets
- 3 rounds:
- 5 med ball decline situps
- 5 med ball throws (body 1/3 way down and hold)
- 5 med ball throws (body 2/3 way down and hold)
- 5 med ball throws (body 1/3 way down and hold)
- 10 over head med ball thtows (partner standing behind)
- 5 med ball decline sit ups