Overhead press
20kg X 8
30kg X 3
25kg X 5
25kg X 5
25kg X 5
25kg X 5
25kg X 5
dB shoulder press
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
Db side lateral raise
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
Plate crunch
10kg X 10
10kg X 10
10kg X 10
10kg X 10
10kg X 10
Plate raise
10kg X 8
10kg X 8
10kg X 8
10kg X 8
10kg X 8
Shrug
50kg X 5
50kg X 5
50kg X 5
50kg X 5
50kg X 5
This core workout (or most of it):
https://www.youtube.com/watch?v=8jyhJ6TiUPA