Bench Press, 3 serie, 6-12 reps, 60 sec, 12.5 lbs
Barbell Row, 3 serie, 6-12 reps, 60 sec, 10 lbs
Seated Overhead Dumbbell Press, 3 serie, 8-12 reps, 60 sec 12.5 lbs
Pec Dec, 3 sec negative, 2 serie, 10-12 reps, 60 sec, 55 lbs
V-Bar Lat Pull Down, 3 sec negative, 2 serie, 10-12 reps, 60 sec, 66 lbs
Side Lateral Raise, 2 serie, 10-15 reps, 60 sec, 12.5 lbs
Cable Tricep Extensions, 3 sec negative, 3 serie, 8-12 reps, 60 sec, 33 lbs
Cable curls, 3 sec negative, 3 serie, 8-12 reps, 60 sec, 16 lbs