Pulldown: 1×12, 1×6

Cable Crunch: 1×20

Face Pull: 2×12

Cable Upright Row: 1×20, 1×12

Bench Press: 1×15, 5, 5  (rest-pause)

Underhand Bench: 1×8, 1×12

Back Extension: 1×20

Leg Press: 1×25

Plank: 1×2 minutes

Cable Overhead Triceps Extension: 2×12

Cable Curl: 2×12  (wide grip)

Hamstring Stretch: 4×60 seconds

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Pulldown: 1×15, 1×10

Cable Crunch: 1×20

Face Pull: 1×20

Bench Press: 1×15

Close-grip Bench: 1×15, 1×8

Leg Press: 1×35

Upright Rowing: 1×8, 1×12

Cable Overhead Extension: 2×12

Cable Curl: 3×15  (narrow grip)

Back Extension: 1×25

Triceps Bench Dip: 1×20

Biceps Pulldown: 1×12

Hamstring Stretch: 3×60 seconds

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Rowing: 2×20

Cable Crunch: 1×20

Back Extension: 1×20  (machine)

Bench Press: 1×20, 8, 6 (rest-pause)

Close-grip Bench: 1×8

Leg Press: 1×30

Plank: 1×2 minutes

Dumbbell Curl: 1×4, 6, 6  (down the rack)

Side Triceps Pushdown: 2×10

Hamstring Stretch: 3×60 seconds

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Pullover: 1×15, 1×12, 1×6

Cable Crunch: 1×20

Back Extension: 1×20

Bench Press: 1×15, 1×10

Leg Press: 1×35

Plank: 1×2 minutes

Dumbbell Press: 1×16

Reverse Curl: 2×12

Side Triceps Pushdown: 2×10

Biceps Pulldown: 2×10

Triceps Bench Dip: 1×15

Hamstring Stretch: 4×60 seconds

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Pulldown: 1×12, 1×8

Cable Crunch: 2×15

Pec-deck Fly: 2×10

Leg Press:1×35

Plank: 1×2 minutes

Monkey Row: 1×12

Face Pull: 2×12

Cable Curl: 3×12

Triceps Pushdown: 3×10

Hamstring Stretch: 4×60 seconds

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Pullover: 2×15

Face Pull: 1×15, 1×12

Close-grip Bench: 1×8, 1×12

Leg Press: 1×25

Cable Crunch: 1×25

Back Extension: 1×20

Dumbbell Side Lateral: 1×12

Biceps Pulldown: 1×15

Triceps Pushdown: 2×10, 1×8  (wide grip)

Cable Hammer Curl: 2×10, 1×6

Hamstring Stretch: 3×60 seconds

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Pulldown: 1×15, 1×10

Cable Crunch: 1×25

Back Extension: 1×25

Bench Press: 1×25

Close-grip Bench: 1×15

Leg Press: 1×25, 1×15

Plank: 1×2 minutes

Face Pull: 1×15

Cable Upright Row: 1×15

Side Triceps Pushdown: 1×15, 1×12

Biceps Pulldown: 1×15, 1×12

Hamstring Stretch: 3×45 seconds

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Pulldown: 1×12, 1×10

Cable Crunch: 1×25

Back Extension: 1×25

Face Pull: 1×15

Bench Press: 1×20

Close-grip Bench: 1×6

Leg Press: 1×30

Plank: 1×3 minutes

Dumbbell Press: 1×20

Triceps Wide-grip Pushdown: 3×12

Biceps Pulldown: 3×15

Hamstring Stretch: 5×45 seconds

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Rowing: 1×25, 1×20

Cable Crunch: 1×25, 1×15

Bench Press: 1×15

Close-grip Bench: 1×10

Leg Press: 1×35

Cable Lateral Raise: 1×12, 8, 8 (rest-pause)

Plank: 1×2 minutes

Cable Curl: 3×12 (rest-pause)

Triceps Pushdown: 3×10 (rest-pause)

Hamstring Stretch: 4×45 seconds

https:  http://www.facebook.com/trainwithdan

 

Pulldown: 1×15

Bench Press: 1×15

Underhand Bench: 1×8, 1×6

Leg Press: 1×30

Dips: 1×12

Plank: 1×3 minutes

Dumbbell Press: 1×15

Cable Triceps Extension: 4×12

Cable Curl: 4×12  (narrow grip)

Stretching: 3×45 seconds

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