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

Lat Pull-down: (Rest-Pause) 1x12, 6, 6 Bench Press: 1x20 Leg Press: (Rest-Pause) 1x40, 6, 6 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x18 Back Extension: 1x20 Dumbbell Curl: 1x16 Dips: 1x16 Biceps Chin: 1...

Lat Pull-down: 1x12, 10 partials Bench Press: 1x12, 10 count on negatives Leg Press: 1x40 Dumbbell Shrug: 1x12 Dumbbell Side Lateral: 1x15 Back Extension: 1x15 Plank: 1x2 minutes Lying Triceps Press: 1x15 ...

Lat Pull-down: 1x18, 1x12 Machine Back Extension: 1x12, 1x20 Bench Press: 1x20, 1x15 Leg Press: 1x40, 8, 8 (rest-pause) Plank: 1x2 minutes Dumbbell Press: 1x20 Triceps Push-down: 1x18, 6x10 (20 sec. rest) Cable ...

Pull-over: 1x20, 2x12 Back Extension: 3x12 Peck-dec Flye: 1x20 Leg Press: 3x12, 1x6 Rope Crunch: 1x30 Dumbbell Side Lateral: 2x12 Triceps Press: 1x12 Incline Dumbbell Curl: 1x12 Hammer Curl: 3x20 ...

Lat Pull-down: 1x15, 1x12, 1x8 Back Extension: 2x15, 1x12 Bench Press: 1x12, 2x8 Leg Press: 1x16, 6, 6 (rest-pause) Plank: 1x2 minutes Up-right Rowing: 1x12, 1x8 Lying Triceps Press: 1x12 Preacher Curl: 1...

Lat Pull-down: 1x15 Rowing: 2x20, 1x15 Back Extension: 1x15 Bench Press: 1x25, 1x15 Upright Rowing: 2x20 Triceps Kickback: 2x15 Cable Curl: 5x15 Overhead Triceps Extension: 1x20 Hammer Curl: 1x18 Triceps ...