Pull-over: 1×15, 2×10

Rowing: 3×12
Back Extension: 3×15
Bench Press: 1×15, 1×8 (5 partials)
Leg Press: 1×15 (super-slow)& (5 partials)
Squat: 1×15
Plank: 1×2 minutes
Dumbbell Press: 2×10
Lying Triceps Press: 1×12
Incline Curl: 1×12
Wide-grip Triceps Push-down: 2×12
Cable Curl: 1×12, 1×15
Wrist Curl: 1×15
Hamstring Stretch: 3×60 seconds
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