Lat Pull-down: 1x15, 1x8, 1x5 (Pyramid) Bench Press: 1x17, 1x6, 1x5 (Pyramid) Leg Press: 1x30,6,6 (rest/pause) Plank: 1x2 minutes Dumbbell Press: 1x14 Dumbbell Shrug: 1x12 "5 second hold in contracted position on each rep". Back Extension: 1x12 "5 second hold in contracted position on each rep". Hammer Curl: 1x15 Dumbbell French Press: 1x10 Biceps Pull-down: 1x10,5,5 (rest/pause) Triceps Push-down: 1x12,6,6 (rest/pause) Hamstring Stretch: 2x60 seconds