- Barbell bench press – 3 sets of max reps (60% 1RM)
- Chinups – 3 sets of 5, superset with
- Scarecrows – 3 sets of 10
- HSPU – 4 sets of 12
- Dumbbell shrugs – 3 sets of 8, superset with
- Overhead tricep extension – 3 sets of 8, superset with
- Plate pinching – 3 sets of 60 seconds
