Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit - Morning
Barbell Bench Press:
30 kg x 40 reps
Power matrix - used as warmup
Close-Grip Barbell Bench Press:
60 kg x 10 reps
70 kg x 8 reps
80 kg x 5 reps
80 kg x 5 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Standing One-Arm Dumbbell Triceps Extension:
15 kg x 10 reps
15 kg x 10 reps
Overhead Barbell Shrug:
30 kg x 15 reps
32.5 kg x 15 reps
35 kg x 15 reps
37.5 kg x 15 reps
40 kg x 15 reps
42.5 kg x 15 reps

Clean and Jerk:
30 kg x 1 reps
32.5 kg x 1 reps
35 kg x 1 reps
37.5 kg x 1 reps
40 kg x 1 reps
42.5 kg x 1 reps
Once for each set of shrugs
Face Pull:
22.5 kg x 20 reps
27.5 kg x 10 reps
27.5 kg x 10 reps
32.5 kg x 10 reps
37.5 kg x 10 reps
Triceps Pushdown:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
Snow Angels:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps