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: 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 ...

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 ...