Lat Pull-down: 1×11, 1×9, 1×8 (10 sec. reps)
Back Extension: 3×10 (10 sec. reps)
Bench Press: 1×12, 1×8 (10 sec. reps)
Leg Press: 1×20 (10 sec. reps)
Plank: 1×2 minutes
Dumbbell Side-lateral: 1×16
Lying Triceps Press: 1×15
Cable Curl: 3×10 10 sec. reps)
Triceps push-down: 5×8
Hamstring Stretch: 3×60 seconds
Dan's Personal Training 