Lat Pull-down: 1×15, 1×8, 1×5  (Pyramid)

Bench Press: 1×17, 1×6, 1×5  (Pyramid)
Leg Press: 1×30,6,6  (rest/pause)
Plank: 1×2 minutes
Dumbbell Press: 1×14
Dumbbell Shrug: 1×12  “5 second hold in contracted position on each rep”.
Back Extension: 1×12  “5 second hold in contracted position on each rep”.
Hammer Curl: 1×15
Dumbbell French Press: 1×10
Biceps Pull-down: 1×10,5,5  (rest/pause)
Triceps Push-down: 1×12,6,6  (rest/pause)
Hamstring Stretch: 2×60 seconds
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