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 Triceps Extension: 5×10, Super-setted with…

Biceps Pull-down: 5×8

Triceps Push-down: 2×10, Super-setted with…

Hammer Curl: 2×10

Machine Back Extension: 1×12

Hamstring Stretch: 4×60 seconds

 

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