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...

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...

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: 1×10 (super slow), 1×9 Bench Press: 1×15 Pec-deck Flye: 1×12 Leg Press: (rest-pause) 1×40, 5, 5 Plank: 1×2 minutes Dumbbell Press: 1×18 Shrug: 1X25 Back Extension: 1×25 Barbell Curl: 1×12 French Press: 1×10 Cable Curl: 1×16 Triceps Push-down: 1×12 Hamstring Stretch: 3×60 seconds [...

Lat Pull-down: (super slow) 1x10, 1x6 Back Extension Machine: 1x20 Bench Press: (super slow) 1x10 Close-grip Bench Press: 1x12 Plank: 1x2 minutes Leg Press: 1x55 Dumbbell Side Lateral: 1x18 Triceps ...

Lat Pull-down: 1x10, 1x6 Back Extension: 1x26 Close-grip Bench Press: 1x16 Bench Press: 1x12 Leg Press: 1x40 Plank: 1x2 minutes Dumbbell Shoulder Press: 1x20 Dumbbell Side Lateral: 1x18 Triceps Dip: 1...

Lat Pull-down: (rest-pause) 1x10, 4, 4 Close-grip Bench Press: 1x20 Bench Press: (slow negatives) 1x15 Back Extension: 1x25 Leg Press: 1x40 Plank: 1x2 minutes Dumbbell Press: 1x20 Upright Row: 1x10 Dumbbell Side ...

Lat pull down: 1x20, 1x12, 1x7 Back extension: 2x20 Bench press: 1x20, 1x12 (10 sec. static hold) Leg press: 1x20, 1x12, 1x12 Plank: 1x2 minutes Dumbbell press: 1x18 Triceps press: 1x12, 1...

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...