Lat Pull-down: 2×12, 1×7
Dead-lift: 1×12
Back Extension: 1×18
Leg Press: 1×30
Bench Press: 1×12, 2×10
Dumbbell Side-lateral: 1×16, 1×12
Cable Crunch: 2×20
Hammer Curl: 2×12
Incline Triceps Press: 2×12
Incline Dumbbell Curl: 2×12
Triceps Push-down: 1×18
Cable Curl: 1×18
Hamstring Stretch: 3×60 seconds
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