Lat Pull-down: (rest-pause) 1×10, 5, 5 

Bench Press: (rest-pause) 1×10, 5, 5
Leg Press: (rest-pause) 1×15, 7, 7
Plank: 1×2 minutes
Dumbbell Press:  1×20
Back Extension: 1×15
Spider Curl: (rest-pause) 1×10, 5, 5
Dips: 1×12
Triceps Push-down: 1×12
Dumbbell Side Lateral: 1×15
Hamstring Stretch: 2×60 seconds
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