Lat Pull-down: 1×15, 1×10, 1×8, 1×6
Back Extension: 2×15
Bench Press: 1×15, 1×10, 1×8
Leg Press: 1×15, 1×25
Plank: 1×2 minutes
Arm Forward Push-up: 1×10
Shrug: 1×15

Dumbbell Side Lateral: 1×12, 1×8 (super-set with overhead press)

Overhead Press: 2×8
Incline Curl: 1×12
Dips: 1×15
Hammer Curl: 1×12, 1×8 (super-set with cable curl)
Cable Curl: 1×12, 1×8
Wide-grip Push-down: 2×12
Hamstring Stretch: 5×60 seconds
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