Rowing: 1×25, 2×15
Back Extension: 1×20
Bench Press: 1×20, 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Dumbbell Press: 1×20
Dumbbell Side Lateral: 1×20
Shrug: 1×20
Lying Triceps Extension: 1×15
Triceps Press: 1×15
Spider Curl: 2×15
Triceps Pushdown: 2×15
Slide Curl: 1×15
Cable Curl: 1×12, 1×12, 6, 6 (drop set)
Hamstring Stretch: 3×60 seconds
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