Lat pull down: 1×20, 1×12, 1×7
Back extension: 2×20
Bench press: 1×20, 1×12 (10 sec. static hold)
Leg press: 1×20, 1×12, 1×12
Plank: 1×2 minutes
Dumbbell press: 1×18
Triceps press: 1×12, 1×10
Hammer curl: 1×15
Biceps pull-down: 1×12, 1×15
Reverse-grip Triceps push-down: 1×12
Hamstring stretch: 2×60 seconds
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