[video=youtube;5R2xeSEKgMI]http://www.youtube.com/watch?v=5R2xeSEKgMI&feature=share&list=UUsLpuYYf2y ckrth8zAF4syA[/video]

Lat Pulldown: 1x15, 1x8 30 sec. static rep Benchpress: 1x18, 1x8 30 sec. static rep Leg Press: 1x40 30 sec. static rep Dumbbell Shrug: 1x10 Back Extension: 1x20 Plank: 2 minutes (raised feet) Triceps ...

Lat Pull-down: 1x16 Cable Rowing: 1x22 Bench Press: 1x22, 1x10 (10 sec. static hold) Leg Press: 1x32 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x12 Dumbbell Side Lateral: 1x20 Hammer ...

Cable Rowing: 1x30, 1x16 Bench Press: 1x16, 1x10 Pec-deck Flye: 1x8 Leg Press: 1x16, 1x20 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Side-lateral: 1x18 Hammer Curl 1x12 Dumbbell French Press: 1...

Lat Pull-down: 1x10 (super slow) 1x12 Benchpress: 1x10 (super slow) 1x11 Leg Press: 1x12 (super slow) 1x30 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x15 Back Extension: 1x15 Dumbbell ...