Lat Pull-down: 2×20
Rowing: 2×12
Back Extension: 1×20
Bench Press: 1×25, 1×15
Close-grip Bench: 1×10, 1×12
Plank: 1×2 minutes
Leg Press: 1×35
Dumbbell Press: 1×20
Shrug: 1×15
Dumbbell Side Lateral: 1×15
Slide Curl: 1×10
Cable Curl: 2×9
Triceps Pushdown: 1×20, 1×12
Hammer Curl: 1×20
Hamstring Stretch: 4×60 seconds
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