Lat Pull-down: 1×15, 1×10
Bench Press: 1×10
Close-grip Bench: 1×10
Pec-deck Flye: 1×12
Leg Press: 1×20, 12 partials
Plank: 1×1 minute, 1×2 minutes
Dumbbell Shrug: 1×15
Dumbbell Press: 1×20
Back Extension: 1×15
Lying Triceps Extension: 1×12
Hammer Curl: 1×14
Cable Curl: 1x 15, 10 partials
Hamstring Stretch: 2x 60 seconds
“Time under tension at least 45 seconds on each set.”
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