Lat Pull-down: 1×12, 1×10 (20 second static hold)

Machine Back Extension: 1×30
Close-grip Bench Press: 1×20
Bench Press: 1×12 (20 second static hold)
Leg Press: (rest-pause) 1×20, 8,8,8,8
Back Extension: 1×20
Arm Forward Push-up: 1×30
Plank: 1×2 minutes
Dumbbell Press: 1×16
Triceps Push-down: 1×11
Rope Crunch: 1×16
Cable Curl: 1×11 (20 second static hold)
Hamstring Stretch: 3×60 seconds
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