Rowing: 1×25, 1×15, 2×8
Back Extension: 1×20
Bench Press: 1×25, 1×10, 6, 6 (drop sets)
Leg Press: 1×30
Plank: 1×2 minutes
Dumbbell Press: 1×20
Shrug: 1×25
Upright Row: 1×12
Dips: 1×12
Triceps Kickback: 1×15
Cable  Slide Curl: 2×15, 2×10
Triceps Push-down: 4×8
Hammer Curl: 1×12
Overhead Triceps Extension: 1×12
Hamstring Stretch: 4×60 seconds
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