Pull-over: 1×15
Bent Rowing: (Tri-Power) 1×25, 20, 10
Bench Press: (Tri-Power) 1×15, 20, 10
Close-grip Bench: 1×15
Leg Press: (Tri-Power) 1×25, 20, 15
Plank: 1×2 minutes
Dumbbell Shrug: 1×15
Dumbbell Press: (Tri-Power) 1×15, 15, 10
Triceps Press: (Tri-Power) 1×10, 15, 15
Biceps Pull-down: (Tri-Power) 1×10, 15, 10
Machine Back Extension: 1×25
Hamstring Stretch: 3×60 seconds
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