- Incline press (smith machine) - 90# + bar 1x12, 1x9, 1x7, 1x6
- Incline dumbbell press - 40# 1x12, 45# 1x10, 1x6
- Pull-ups - 1x6, 1x5, 1x4
- Push-ups bosu ball (kneel) - 3x12
- Sit-ups - 3x40
- Shoulder dumbbell lift (front) - 10# 1x15 each, 15# 2x15 each
- Medicine ball lateral throws - 7kg 2x60 each side
- Lumbar dumbbell deadlift - 30# 3x12
- Rowing machine - resistance level 10, 15 minutes