Pull-over: 2x12 Bent Rowing: 1x15, 1x16 Bench Press: 1x8 (super slow), 1x8 with 30 sec. static hold Leg Press: 1x12 (super slow) 1x25 Upright Row: 1x12 Dumbbell Side-lateral: 1x15 Plank: 1x2 minutes Back Extension: 1x20 Lying Triceps Press: 1x12 (super slow) Overhead Triceps Extension: 2x15, super-setted with... Cable Curl: 2x12 Machine Biceps Pull Down: 2x30 sec. static hold Hamstring Stretch: 2x60 seconds