UPPER BODY STRENGTH:
 
A1: SHOULDER PRESS 4X5
A2: RING ROW (FEET ELEVATED) 4X10
 
B1: BENCH PRESS 4X5
B2: STRICT CHIN-UP 4X10
 
C1: DIPS (WEIGHTED) 4X5+
C2: BB BENTOVER ROW 4X10
 
D1: BICEPS CURL 3X12
D2: TRICEPS BAND EXT. 3X12
D3: TOES-TO-BAR 3X12