- Flat bench plate machine - 2x12, 1x10
- Incline bench plate machine - 2x12, 1x10
- Standing db shoulder press - 3x12
- Bent over db row - 3x12
- Lat pull-down - 3x12
- Seated row machine - 3x12
- Dips - 1x12, 2x10
- Ab crunch machine - 3x20
- Back extension machine - 3x20