Lat Pull-down: 1x10 (super slow) 1x12 Benchpress: 1x10 (super slow) 1x11 Leg Press: 1x12 (super slow) 1x30 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x15 Back Extension: 1x15 Dumbbell Side-lateral: 1x15 Hammer Curl: 1x11 Lying Triceps Press: 1x12 Triceps Push-down: 1x12 Biceps Pull-down: 1x12 Reverse Grip Triceps Push-down: 1x12 Cable Curl: 1x10 Hamstring Stretch: 3x60 seconds