Rowing: 2×30
Back Extension: 2×20
Bench Press: 1×20,10,8,6,5  (pyramid)
Leg Press: 1×30
Arm Forward Push-up: 1×15
Plank: 1×2 minute
Barbell Press: 1×20
Reverse Triceps Push-down: 1×20,10,10,8,6 (rest-pause)
Spider Curl: 1×10,8,6,5,5 (rest-pause)
Triceps Bench Dips: 1×20
Hamstring Stretch: 4×60 seconds
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