Lat Pull-down: 1×12, 1×10, (1×6,5,5 drop sets)

Back Extension: 3×15
Bench Press: 1×25, 1×13
Leg Press: 1×25, 10,10 (rest-pause)
Plank: 1×2 minutes
Dumbbell Side-lateral: 1×12, 1×10 super-set with dumbbell press…
Dumbbell Press: 1×12, 1×10
Triceps Press: 2×10
Spider Curl: 2×10
Triceps Push-down: 1×15, 1×12
Hammer Curl: 1×15, 1×12
Rowing: 1×25
Hamstring Stretch: 4×60 seconds
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