Pull-over: 3×15

Back Extension: 2×15
Bench Press: 1×10, 1×30
Leg Press: 1×10 (super-slow), 1×20
Dumbbell Flye: 1×15
Dumbbell Side Lateral: (light-heavy) 1×20, 1×8
Triceps Extension: 1×8, 1×15
Incline Curl: 1×10
Triceps Kick-back: 1×15
Hammer Curl: 1×10
Cable Curl: 3×15
Triceps Push-down: 2×15
Cable Crunch: 2×20
Hamstring Stretch: 4×60 seconds
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