3 x 3 Pull-ups (underhand grip)
10kg-20kg-30kg
8-6-4-12
Barbell curls @40kg (30kg last set)
Decline narrow grip press @50-60-80-60kg (Shoulder feels good in this position..)
5 x 5 Dips
BW-BW-5kg-10kg-15kg
3 sets of 7-6-5-4-3-2-1
alternate db curls to half way up with other arm held at 90 deg @7.5kg
7 x 7 Tricep ext overhead (20 sec rest)
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