Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
No spotters in an empty after hours gym, kept weights down but completed a few extra reps
Barbell Incline Bench Press:
30 kg x 10 reps
40 kg x 10 reps
50 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
Incline Dumbbell Bench Press:
12.5 kg x 10 reps
15 kg x 10 reps
17.5 kg x 10 reps
20 kg x 10 reps
Preacher Curl:
30 kg x 10 reps
32.5 kg x 10 reps
35 kg x 8 reps
37.5 kg x 8 reps
40 kg x 6 reps

Failed at 42.5 kg, just didn't have anything left in the tank