morning..

Crosstrainer 5 min.

Bench, wide grip 3*10*60
Pull down machine 2*10
Lat pulls straight bar 1*10
Rear delt 1*20 
Peck deck 1*20
Biceps 1*20
Tricep machine 1*20

Leg press 3*20
Calf raise 3*20
Leg extension 3*20

Crosstrainer 5 min.