Lat Pull-down: 1x16 Cable Rowing: 1x22 Bench Press: 1x22, 1x10 (10 sec. static hold) Leg Press: 1x32 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x12 Dumbbell Side Lateral: 1x20 Hammer Curl: 1x15 Back Extension: 1x22 Lying Tricep Press: 1x12 Overhead Triceps Extension: 1x18 Triceps Push-down: 1x12 Cable Curl: 1x20, 1x12 Back Extension Machine: 1x20 Hamstring Stretch: 3x60 seconds