Lat Pull-down: 1×12,1×10,1×5

Back Extension: 3×15
Bent Rowing: 1×30
Bench Press: 1×26
Under-hand Bench Press: 1×12
Pec-deck Flye: 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Up-right Row: 1×12
Dumbbell Side-lateral: 1×10
Spider Curl: 1×10, 8,5 (rest-pause)
Triceps Press: 3×8 (rest-pause)
Hammer Curl: 1×20
Triceps Kick-back: 1×16
Wrist Curl: 1×20
Hamstring Stretch: 4×60 seconds
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