AB PLANKS:
3 SETS @ 45 SECONDS EACH

NAUTILUS PULLOVERS:
3 X 15

LYING HYPEREXTENSIONS:
3 X 15

LAT PULLDOWNS:
3 X 10 (PAUSE EACH REP AT CHIN)

CHEST FLYE MACHINE:
3 X 10-15

PLYOMETRIC PUSH UPS:
(KNEELING, USING SIDE OF BENCH)
3 X 20

PRONE FLYES (ON S.B.):
3 X 15

CABLE SHRUGS:
3 X 15

JUMP SQUAT PUSH-PRESS:
3 X 15 MEDICINE BALL

WALKING LUNGE:
3 SETS 15 STEPS EACH SIDE

LEG EXTENSIONS:
3 X 20

STANDING CALF MACHINE:
3 X 15

STANDING TOE PULLS:
1 X 100 (BODYWEIGHT)