Lat Pull-down: 1×10 (super slow) 1×12

Benchpress: 1×10 (super slow) 1×11

Leg Press: 1×12 (super slow) 1×30

Plank: 1×2 minutes

Dumbbell Shrug: 1×12

Dumbbell Press: 1×15

Back Extension: 1×15

Dumbbell Side-lateral: 1×15

Hammer Curl: 1×11

Lying Triceps Press: 1×12

Triceps Push-down: 1×12

Biceps Pull-down: 1×12

Reverse Grip Triceps Push-down: 1×12

Cable Curl: 1×10

Hamstring Stretch: 3×60 seconds

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