Lat Pull-down: 1×15, 1×12, 1×6

Back Extension: 1×20, 2×15
Bench Press: 1×15, 1×10,
Pec-deck Flye: 1×8
Leg Press: (rest-pause) 1×30, 5 ,5, 5
Plank: 1×2 minutes
Dumbbell Press: 1×16
Dumbbell Shrug: 1×20
Spider Curl: 2×7, 1×5
Lying Triceps Press: 1×12
Triceps Kick-back: 1×12
Over-head Triceps Extension: 1×15
Biceps Pull-down: 1×8
Triceps Push-down: 1×12
Cable Crunch: 1×15
Hammer Curl: 1×12
Wrist Curl: 1×20
Hamstring Stretch: 4×60 seconds
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