Back | Triceps | Hamstrings | Abs

Pullups / Seated hamstring curl / Swiss ball crunch

3x10 1:0:2:0 / 3x10-12 1:1:2:1 / 3x10-15 1:1:2:0

Dumbbell bent over row / Overhead cable tricep extension / Knees to chest

4x12-7 1:3:2:1 / 4x10-12 1:0:2:1 / 4x10-12 1:0:2:0

Seated row / lying cable pullover / Swiss ball hamstring pull-ins

3x10-12 1:1:3:0 / 3x10-12 1:1:3:1 / 3x10 1:0:2:0

Cable cross body tricep extension / Lat pulldown / Reverse lat pulldown

2x12-15 1:1:2:1 / 2x10-12 1:1:2:1 / 2x10-12 1:1:2:1