Bench Press 5 x 5 @ 55KG
Alternating Dumbbell Bench Press 3 x 12-15 @20lbs 15r, 25lbs 15r x2
Strict Press 3 x 5 @ % 32KG
Half Kneeling Single Arm KB Press 3 x 12-15 @12KG 12R, 8kg 15R x2
Tricep Kick-Backs 3 x 12-15 @15lbs
One Arm Farmer Carry 2 x 20 @40KG, 48KG

Pull-ups 3 x 12 reps @6-3-3, 6-3-3, 6-3-3
Rack Chins 3 x 12
Supinated Close-Grip Lat Pull-Downs 3 x 15-20 @18,15,15
Hammer Curls 3 x 15-20 @20lbs, 20lbs, 15lbs 15 reps
Shoulder “I”s 3 x 20 @1.5kG
Shoulder “Ys” 3 x 20 @1.5kG
Shoulder “T”s 3 x 20 @1.5kG