Pull-over: 2x12 Bent Rowing: 1x15, 1x16 Bench Press: 1x8 (super slow), 1x8 with 30 sec. static hold Leg Press: 1x12 (super slow) 1x25 Upright Row: 1x12 Dumbbell Side-lateral: 1x15 Plank: 1x2 ...

Cable Pull-over: 1×12 Lat Pull-down: 1×9,6,5 (triple drop) Bench Press: 1×32 Pec-deck Flye: 1×11,8,6 (triple drop) Leg Press: 1×42 Plank: 1×2 minutes Back Extension: 1×22 Dumbbell Shrug: 1×12 Dumbbell Side Lateral: 1×18 Triceps Push-up: 1×15 Triceps Push-down: 1×12,8,6 (triple drop) Cable ...

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 ...