Pull-over: 1×15, 1×12
Upright Row: 2×12
Cable Crunch: 1×15
Back Extension: 1×15
Bench Press: 1×15, 1×8
Under-hand Bench: 2×12
Leg Press: 1×20, 1×12, 1×8
Spider Curl: 1×8, 1×6
Lying Triceps Extension: 1×15
Overhead Cable Triceps Extension: 1×12
Biceps Pull-down: 2×12
Triceps Pushdown: 2×12
Hamstring Stretch: 3×60 seconds
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