Lat pull down: 1x15, 1x10 Rowing: 1x18, 1x15 Bench press: 1x22 Pec deck flye: 1x15 Leg press: 1x40, 1x15 Calf raise: 1x20 Dips: 1x12 Plank: 1x2 minutes Dumbbell press: 2x12 Lying dumbbell extensions: 1x12 Dumbbell french press: 1x10 Back extension: 1x16 Machine back extension: 1x18 Triceps push down: 1x12 Preacher curl: 1x12 Cable curl: 1x12 Hamstring stretch: 2x60 seconds