Max Upper Body Day

Weighted Dips (work up to max of)

-5@ BW
-5@ BW+1kg
-3@ BW+3kg
-2@ BW+4kg
-2@ BW+3kg

Dumbell Floor Press

4x10 w/12 kg dumbbells

Bent-over Rows

4x10 w/40kg barbell

Bent-over Dumbell Rear Delt Flys

3x12 w/2kg dumbell

Hanging Knee Raises

4x15