(Light/Heavy)

Lat Pull-down: 1×20, 1×10

Back Extension: 2×20
Underhand Bench Press: 1×20, 1×12
Close-grip Bench Press: 1×20
Leg Press: 1×25, 7, 7  (rest/pause)
Plank: 1×2 minutes
Up-right Row: 1×12
Shrug: 1×25
Dumbbell Side Lateral: 1×15
Biceps Lat Pull-down: 1×20, 1×7
Triceps Push-down: 2×15
Hammer Curl: 1×20
Cable Curl: 1×15
Hamstring Stretch: 3×60 seconds
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