- db biceps - unbroken super set of : curls, reverse curls, hammer curls, peak builders 15/5
- alternating db seated Arnold's Presses 25/15
- db pullovers 70/45
- db super set of bench press and flyes 25/15
- heavy db 2 hand OH triceps extensions 70/45
- Abs: one set per round of the following -
- 25 roll outs
- 100 flutter kicks
- 50 seated knee-ins
- 50 Hello Dollies

- 50 crossover scissors
- 25 Dragon Flags

Rx = 4 x 10
Rx+ = 6 x 10