Back Squats, 3 x 10 x 80Kg Front Squats, 3 x 10 x 60Kg Deadlifts, 3 x 10 x 80Kg Lunges, 3 x 20 x 20Kg Seated Shoulder Press - Barbell, 3 x 10 x 40Kg Upright Barbell Rows, 3 x 10 x 45Kg Lateral Side Plate