- bench - 3x5 (170) (5,5,3)
- db arnold press - 3x8 (35)
- split squat - 3x10 (25)
- db row - 3x12 (40)
- sissy squat - 3x15 (trx)
- hamstring curls - 3x15 (25)
active rest
- first 3 exercises: 20 calf raises, 15 sit ups, 10 hip raises
- last 3 exercises: 20 heel touches, 15 push ups, 10 oblique hip raises
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