Pull-down: 1x7 Bench Press: 1x10 Pec-deck Flye: 1x12 Leg Press: 1x40 Plank: 1x2 minutes Dumbbell Shrug: (Rest/Pause) 1x15,5,5 Back Extension: 1x20 Dumbbell Side Lateral: (drop sets) 1x13,8,8 Hammer Curl: 1x12 Underhand Bench Press: 1x12 Dips: 1x12 Cable Curl: 1x14 Hamstring Stretch: 2x60 seconds