Lat Pull-down: 1×15, 1×10, 1×6

Back Extension: 3×15
Bench Press: 1×20, 1×12, 1×8 (10 partials)
Dumbbell Flye: 1×10
Leg Press: 1×30, 1×10
Plank: 1×2 minutes
Arm-forward Push-up: 1×20
Dumbbell Shrug: 1×23
Dumbbell Side lateral: 1×10, 1×12 (drop set)
Triceps Press: 1×17, 1×17 (drop set)
Dumbbell Curl: 1×5,5,5,5 (down the rack)
Reverse-grip Bench Press: 1×20
Triceps Push-down: 1×15
Hammer Curl: 1×15
Wrist Curl: 1×25
Hamstring Stretch: 3×60 seconds
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