1. Classic squat 2 x 15 reps medium pace
2. Dumbell press 2 x 15 reps medium pace
3. Reverse flies 2 x 20 reps fast pace
4. Plank 2 x 60 seconds
5. Bent over rows 2 x 12 REPS slow pace
6. Lat pullovers 2 x 10 reps slow pace
20 seconds rest between each exercise.