Lat Pull-down: 1×15, 1×8, 1×5 (superset with rowing)
Rowing: 3×15
Back Extension: 1×25
Bench Press: 1×20, 1×12, 1×8
Leg Press: 1×25 (20 partials)
Plank: 1×2 minutes
Shrug: 1×20
Dumbbell Side Lateral: 1×12, 2×8 (drop sets)
Lying Triceps Extension: 1×15
Dips: 1×12
Cable Curl: 1×15, 1×12, 1×20
Triceps Push-down: 2×12
Overhead Triceps Extension: 1×15
Reverse Curl: 1×15
Hamstring Stretch: 3×60 seconds
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