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 ...

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 ...

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 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 ...

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 ...

Cable Pull-over: 2×10, Super-setted with… Cable Rowing: 2×15 Bench Press: Drop sets…1×6, 1×5,1×5, 1×8 Leg Press: 1×30, 1×20 with 20 second static hold Plank: 1×2 minutes Dumbbell Shrug: 1×10 Dumbbell Press: 1×12 Dumbbell Side Lateral: Drop Sets…3×6 Back Extension: 1×12 Overhead ...

Lat pull down: 1x15, 1x10 Rowing: 1x18, 1x15 Bench press: 1x22 Pec deck flye: 1x15 Leg press: 1x40, 1x15 Calf raise: 1x20 Dips: 1x12 Plank: 1x2 minutes Dumbbell press: 2x12 ...

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...