Rowing: 1×35
Machine Back Extension: 1×25
Cable Crunch: 1×25
Machine Flye: 1×15
Leg Press: 1×30

Triceps Pushdown: (non-stop supersets to failure for ten minutes)
Cable Curl: (non-stop supersets to failure for ten minutes)

Hamstring Stretch: 4×45 seconds
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Cable Pull-over: 1×12, 1×15, 1×6
Superman: 2×30 seconds
Cable Crunch: 1×30
Squat: 1×30
Machine Flye: 1×15
Underhand Bench: 1×10, 1×6
Shrug: 1×25
Triceps Kickback: 3×10, 1×8
Cable Curl: 1×10, 3×6
Hamstring Stretch: 5×45 seconds
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Lat Pull-down: 1×12, 1×10, 1×5
Back Extension: 1×30
Cable Crunch: 1×20, 1×15
Squat: 1×25, 1×22
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12, 1×8
Monkey Row: 1×10
Biceps Pull-down: 1×12, 1×8
Overhead Triceps Extension: 2×12
Cable Curl: 2×12
Triceps Bench Dip: 1×12
Cable Reverse Curl: 1×12
Hamstring Stretch: 6×45 seconds

High Cable Rowing: 1×20, 1×16
Back Extension: 1×25
Cable Crunch: 1×20, 1×15
Pec-deck Flye: 1×15
Leg Press: 1×30
Shrug: 1×22

Lying Triceps Extension: 1×12
Skull Crushers: 1×12
Close-grip Bench: 1×12

Biceps Pull-down: 1×12 (narrow)
Biceps Pull-down: 1×12 (normal)
Biceps Pull-down: 1×12 (wide)

Triceps Pushdown: 1×14
Hammer Curl: 1×14
Hamstring Stretch: 5×45 seconds
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Lat Pull-down: 1×12, 1×8
Cable Crunch: 2×20
Squat: 1×35
Back Extension: 1×25
Shrug: 1×25

Underhand Bench: 1×12
Close-grip Bench: 1×12
Bench Press: 1×12

Spider Curl: 1×12 (narrow grip)
Spider Curl: 1×10 (normal grip)
Barbell Curl: 1×10 (wide grip)

Triceps Pushdown: 1×12
Hammer Curl: 1×15
Cable Pull-over and Press: 1×12
Hamstring Stretch: 4×60 seconds
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Lat Pull-down: 1×15, 1×6
Back Extension: 1×20
Cable Crunch: 1×15
Squat: 1×30
Pec-deck Flye: 1×12
Shrug: 1×20

Spider Curl: 1×18 (wide grip)
Spider Curl: 1×12 (narrow grip)
Biceps Pull-down: 1×1 (30 second negative)

Cable Triceps Extension: 1×18
Pull-over and press: 1×12
Lying Triceps Extension: 1×12

Cable Spider Curl: 1×12
Triceps Pushdown: 1×12
Hamstring Stretch: 4×45 seconds
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Lat Pull-down: 1×16, 1×8
Back Extension: 1×25
Cable Crunch: 1×25
Machine Flye: 1×8

(Following is tri-set)
Underhand Bench: 1×12
Close-grip Bench: 1×12
Bench Press: 1×15

Leg Press: 1×25

(Following is tri-set)
Barbell Curl: 1×12 (narrow grip)
Barbell Curl: 1×12 (shoulder width grip)
Barbell Curl: 1×12 (wide grip)

Triceps Push-down: 1×20
Cable Spider Curl: 1×15
Hamstring Stretch: 4×45 seconds
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Lat Pull-down: 1×10, 1×8, 1×6, 1×4
Back Extension: 1×20 (machine)
Cable Crunch: 2×15
Squat: 2×25
Bench Press: 1×25, 1×10
Close-grip Bench: 1×8, 2×12
Shrug: 1×20
Dumbbell Side Lateral: 1×15, 1×12
Biceps Pull-down: 1×8, 1×12, 1×20
Pull-over and Press: 1×10
Cable Curl: 2×12, 1×8
Cable Kickback: 1×12, 1×10
Hamstring Stretch: 8×45 seconds
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Lat Pull-down: 1×8, 1×6, 1×4
Back Extension: 2×20
Cable Crunch: 1×20, 1×15
Squat: 2×25
Bench Press: 1×20, 1×15
Close-grip Bench: 1×8, 1×6
Shrug: 1×20
Dumbbell side Lateral: 1×15
Triceps Extension: 1×10
Spider Curl: 1×10, 1×8 (dumbbells)
Triceps Pushdown: 1×10, 1×8
Biceps Pull-down: 3×10
Hamstring Stretch: 6×45 seconds
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Rowing: 1×20, 2×15
Cable Dead-lift: 1×10
Back Extension: 1×15
Cable Crunch: 2×15
Bench Press: 1×15, 1×8
Underhand Bench: 1×8
Leg Press: 1×15, 1×12
Shrug: 1×12
Dumbbell Side Lateral: 1×12, 8, 8 (drop sets)
Triceps Extension: 2×12
Spider Curl: 1×6, 1×5
Cable Triceps Extension: 3×10
Hammer Curl: 3×10
Biceps Pull-down: 1×8
Hamstring Stretch: 4×45 seconds
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