Lat Pull-down: 1×12, 1×8
Back Extension: 1×20, 1×12
Bench Press: 1×12, 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Up-right Row: 1×10
Dumbbell Side Lateral: 1×12
Spider Curl: 1×15
Dumbbell Triceps Press: 1×12
Biceps Pull-down: 1×12, 1×8
Triceps Push-down: 1×15, 1×12
Cable Curl: 1×15
Reverse Push-down: 1×15
Hammer Curl: 1×12
Hamstring Stretch: 2×60 seconds
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