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 ...

Bench press: 1x18 Pec-deck flye: 1x12 Lat pull-down: 1x20 Cable row: 1x12 Hack squat: 1x30 Side lateral machine: 1x24 Triceps machine: 3x12 Preacher curl: 1x20 Plank: 1x2 minutes Hamstring stretch: 2...

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: 1...

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 ...

Dead-lift: 1×15 T-bar Row: 1×25 Shrug: 1×25 Triceps Press: 1×40, 1×12 Dumbbell Curl: 1×25 Hammer Curl: 1×25 Plank: 1×2 minutes Hamstring Stretch: 1×60 seconds