Lat Pull-down: 1×16

Cable Rowing: 1×22

Bench Press:  1×22, 1×10 (10 sec. static hold)

Leg Press: 1×32

Plank: 1×2 minutes

Dumbbell Shrug: 1×12

Dumbbell Press: 1×12

Dumbbell Side Lateral: 1×20

Hammer Curl: 1×15

Back Extension: 1×22

Lying Tricep Press: 1×12

Overhead Triceps Extension: 1×18

Triceps Push-down: 1×12

Cable Curl: 1×20, 1×12

Back Extension Machine: 1×20

Hamstring Stretch: 3×60 seconds

 

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