Lat Pull-down: 1×15, 1×16

Back Extension: 2×20
Bench Press: 1×30, 1×15
Close-grip Bench Press: 2×15
Leg Press: 1×15, 10, 6, 6
Plank: 1×2 minutes
Upright Rowing: 1×15
Shrug: 1×20
Dumbbell Press: 1×20
Spider Curl: 2×6
Lying Triceps Extension: 1×12
Hammer Curl: 1×25
Cable Curl: 2×15
Triceps Push-down: 2×15
Hamstring Stretch: 3×60 seconds
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