Pull-over: 1×15, 1×12
Upright Row: 2×12
Cable Crunch: 1×15
Back Extension: 1×15
Bench Press: 1×15, 1×8
Under-hand Bench: 2×12
Leg Press: 1×20, 1×12, 1×8
Spider Curl: 1×8, 1×6
Lying Triceps Extension: 1×15
Overhead Cable Triceps Extension: 1×12
Biceps Pull-down: 2×12
Triceps Pushdown: 2×12
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 3×16
Back Extension: 2×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12, 1×10
Leg Press: 1×30, 1×10
Plank: 1×2 minutes
Upright Row: 3×12
Triceps Pushdown: 2×12, 1×8
Cable Spider Curl: 2×12
Triceps Bench Dip: 1×15
Cable Hammer Curl: 1×15
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×12, 1×8, 1×6
Back Extension: 1×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×10, 1×12
Leg Press: 1×15, 1×10, 1×8
Plank: 1×2 minutes
Dumbbell Monkey Row: 1×15, 1×12
Triceps X-Press: 3×12
Cable Curl: 1×12, 2×10
Overhead Triceps Extension: 2×12
Hammer Curl: 2×12
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 1×20, 2×12
Back Extension: 1×20
Bench Press: 1×20, 1×12
Close-grip Bench: 3×12
Leg Press: 1×12, 1×15, 1×10
Cable Crunch: 1×20, 1×12
Upright Row: 1×12, 8 (drop sets)
Triceps Press: 2×12
Spider Curl: 1×12, 1×8
Triceps Pushdown: 2×12
Cable Curl: 2×12
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 3×12
Back Extension: 1×25
Pec-deck Flye: 2×12
Leg Press: 1×25, 1×10, 1×8
Plank: 1×2 minutes
Dip: 1×12, 1×8
Shrug: 1×15
Dumbbell Side Lateral: 1×12, 1×8
Triceps Kickback: 2×12
Drag Curl: 1×12
Cable Curl: 2×12
Triceps Pushdown: 1×10
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×12, 1×10, 1×8, 1×6
Back Extension: 1×15, 1×10
Bench Press: 1×25, 1×10
Close-grip Bench: 1×6, 1×8, 1×10
Leg Press: 1×25, 1×10, 1×8
Plank: 1×2 minutes
Shrug: 1×15
Dumbbell Side Lateral: 1×12, 1×10
Spider Curl: 1×8, 1×6, 1×5
Lying Triceps Extension: 1×12
Hammer Curl: 4×5 (down the rack)
Triceps Press: 1×12
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan
Cable Pullover(underhand): 2×12
High Pull: 2×15
Back Extension: 1×20
Bench Press: 1×15, 1×20
Bench Press(underhand): 2×12
Leg Press: 1×25, 1×10, 1×8
Cable Crunch: 1×20
Dumbbell Side Lateral: 2×12
Triceps Bench Dip: 1×12
Biceps Pull-down: 1×12, 1×10, 1×12
Triceps Pushdown: 3×12
Triceps Push-up: 1×15
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan