Cable Pull-over: 1×12 Lat Pull-down: 1×9,6,5 (triple drop) Bench Press: 1×32 Pec-deck Flye: 1×11,8,6 (triple drop) Leg Press: 1×42 Plank: 1×2 minutes Back Extension: 1×22 Dumbbell Shrug: 1×12 Dumbbell Side Lateral: 1×18 Triceps Push-up: 1×15 Triceps Push-down: 1×12,8,6 (triple drop) Cable Curl: 1×12,9,12 (triple drop) Hammer Curl: 1×20 Hamstring Stretch: 3×60 seconds