Bench Press 4 x 3 @ % @65KG
Press 3 x 3 @ % 44KG
One Arm Farmer Carry 2 x 20 @48KG
Dumbbell Front Raises 3 x 20 @12lbs

Pull-ups 3 x 12
Rack Chins 3 x 15
Lat Pull-Downs 3 x 12 @Orange Band *Higher Bar
Dumbbell Curls 3 x 15 @15lbs
Tricep Extension 3 x 20 @Orange Band

Bench Press 5 x 5 @ % 60KG
Strict Press 3 x 5 @ % 35KG
Alternating Incline Dumbbell Bench Press 3 x 8 @35lbs
Pallof Press 3 x 15 @Purple band
Dumbbell Side-Laterals 3 x 12-15 @12lbs 15R
Bent Over Dumbbell Side Laterals 3 x 12-15@15lbs 15R, 15lbs 15R, 20lbs 15R

Bench Press 4 x 8 @ % 54KG
Bench Press 3 x 10-12 @ % 47KG 11R, 42KG 8R, 32 12R
Wide Grip Bench 3 x 10 @40KG
Skull Crushers 3 x 12-15 @15KG
Dumbbell Side-Laterals 3 x 15 @12lbs
Bent Over Dumbbell Side Laterals 3 x 15 215lbs

Pull-ups 3 x 13
Rack Chins 3 x 15
Lat Pull-Downs 4 x 15-20, 20,15,15,15
Dumbbell Curls 3 x 15 @15lbs
Dumbbell Front Raises 3 x 20 (Missed this movement)
Shoulder “Y”s 3 x 15 @2.5KG
Shoulder “T”s 3 x 20 @2KG

Bench Press 4 x 3 @ % 65KG Last set 2 only
Push Press 3 x 3 @ % 44,43,43KG
Pallof Press 3 x 15 @Purple band
Dumbbell Side-Laterals 3 x 12-15 @15lbs 20R
Bent Over Dumbbell Side Laterals 3 x 10-12 @20lbs 8R, 15lbs 10R x2

Bench Press 5 x 5 @ 58KG
Strict Press 3 x 5 @ 33KG
Alternating Dumbbell Bench Press 3 x 15 @25lbs
Half Kneeling Single Arm Kettlebell Press 3 x 12 @10KG
Tricep Extension 3 x 15 @Orange Band
Land-Mine Twists 3 x 12 @20KG

Pull-ups 3 x 8
Rack Chins 3 x 15 *Feet on floor, bent knee
Lat Pull-Downs 3 x 10-12 @12R Orange Bands
Dumbbell Curls 3 x 12-15 @15R 20lbs
Shoulder “I”s 3 x 20 @2KG
Shoulder “Ys” 3 x 20 @2KG
Shoulder “T”s 3 x 20 @2KG

Bench Press 4 x 8 @ % @52KG
Bench Press 3 x 8-10 @ % @47,42,37KG 10R
Close Grip Bench Press 3 x 8-10 @25,25,30KG 10R
Tricep Rock-n-Rolls 3 x 8-10 @20lbs
Dumbbell Side-Laterals 3 x 12-15 @5KG
Bent Over Dumbbell Side Laterals 3 x 10-12 @5KG

Bench Press 4 x 3 @ % @63KG
Press 3 x 3 @ % @42KG
Seated Alternating Dumbbell Shoulder Press 3 x 10-12 @20lbs
Pallof Press 3 x 15 @purple band
Dumbbell Front Raises 3 x 12-15 @2.5KG
Dumbbell Side-Laterals 3 x 12-15 @20lbs 12R
Shoulder “T”s 3 x 15-20 @2KG