Lat Pull-down: 1×15, 1×10, 1×8

Back Extension: 1×20, 1×15
Bench Press: 1×15, (heavy-light) 1×10, 15
Leg Press: (rest-pause) 1×20, 10, 10, 10
Plank: 1×2 minutes
Dumbbell Press: 1×20 super-set with…
Dumbbell Side Lateral: 1×12
Lying Triceps Press: 1×15
Dumbbell Curl: (drop sets) 1×13, 1×10, 1×8
Overhead Triceps Extension: 1×20, 1×13
Cable Curl: 1×12
Hammer Curl: 2×12
Wrist Curl: 1×15
Hamstring Stretch: 4×60 seconds
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