Cable Rowing: 1x30, 1x16 Bench Press: 1x16, 1x10 Pec-deck Flye: 1x8 Leg Press: 1x16, 1x20 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Side-lateral: 1x18 Hammer Curl 1x12 Dumbbell French Press: 1x12 Back Extension: 1x15 Triceps Push-down: 1x12 Cable Curl: 1x12 Hamstring Stretch: 3x60 seconds