- Cable machine workout - chest press/fly (3x13), shoulder press (3x13), cross-over rows (4x13), bicep curls (3x13 each), single arm press (3x13 each), tricep ext (3x13 each), abdominal cable pull-down crunch (3x50)
- Pull-ups (12,10,8), push-ups (3x20), bent over dumbbell rows (3x13), seated dumbbell shoulder press (3x13), sit-ups (3x50)