Pull-over: 2×12

Bent Rowing: 1×15, 1×16

Bench Press: 1×8 (super slow),  1×8 with 30 sec. static hold

Leg Press: 1×12 (super slow) 1×25

Upright Row: 1×12

Dumbbell Side-lateral: 1×15

Plank: 1×2 minutes

Back Extension: 1×20

Lying Triceps Press: 1×12 (super slow)

Overhead Triceps Extension: 2×15, super-setted with…

Cable Curl: 2×12

Machine Biceps Pull Down: 2×30 sec. static hold

Hamstring Stretch: 2×60 seconds

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