Lat Pull-down: 1×12,8,3,3,3,3,3,5 (up and down weight stack)
Back Extension: 2×20
Bench Press: 1×30
Leg Press: 1×30,6,6,6,6 (rest-pause)
Arm-forward push-up: 1×30
Plank: 1×2 minutes
Dumbbell Side Lateral: 1×20
Lying Triceps Extension: 1×15
Incline Dumbbell Curl: 1×15
Seated Triceps Extension: 1×15
Cable Curl: 1×12,8,6,6 (rest-pause)
Overhead Triceps Extension: 1×12,8,6,6 (rest-pause)
Hamstring Stretch: 3×60 seconds
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