Pull-over: 1x24 Rowing: 1x22 Bench Press: 1x26, 1x8 Underhand Bench Press: 1x12 Leg Press: (rest-pause) 1x40, 8, 8 Plank: 1x2 minutes Dumbbell Shrug: 1x20 Upright Row: 1x15 Back Extension: 1x22, 10 second static hold Hammer Curl: 1x16 Dips: 1x13 Preacher Spider Curl: (rest-pause) 1x12, 4, 4 Hamstring Stretch: 3x60 seconds