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Gakk Squat
  1. 00:00:00 15
Superman
  1. 00:02:30 15
ABS
  1. 00:05:00 15
Lu Raises
  1. 00:07:30 15
Gakk Squat
  1. 00:10:00 15
Superman
  1. 00:12:30 15
ABS
  1. 00:15:00 15
Lu Raises
  1. 00:17:30 15
Back Squat
  1. 00:20:00 45 × 8
  2. 00:22:30 67.5 × 8
  3. 00:25:00 90 × 8
Bench Back Squat
  1. 00:27:30 90 × 10
  2. 00:30:00 90 × 10
  3. 00:32:30 90 × 10
Back Split Squat
  1. 00:35:00 32.5 × 15+15
  2. 00:37:30 32.5 × 15+15
Calf Rise
  1. 00:40:00 20
  2. 00:42:30 20
Push Press
  1. 00:45:00 27.5 × 8
  2. 00:47:30 42.5 × 8
  3. 00:50:00 57.5 × 8
Press
  1. 00:52:30 30 × 15
  2. 00:55:00 30 × 15
  3. 00:57:30 30 × 15
Reverse Fly
  1. 01:00:00 20
  2. 01:02:30 20
Crunch
  1. 01:05:00 15
  2. 01:07:30 15
Plank
  1. 01:10:00 45 sec
  2. 01:12:30 45 sec