Lat Pull-down: 1×12, 1×8, 1×4
Back Extension: 1×20
Rowing: 1×16
Bench Press: 1×15, 1×12
Close-grip Bench: 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Shrug: 1×20
Dumbbell Side Lateral: 1×15, 1×12,6
Triceps Press: 2×12
Drag Curl: 1×12, 1×10
Cable Curl: 1×10
Overhead Triceps Extension: 2×12
Hammer Curl: 1×12
Hamstring Stretch: 3×60 seconds
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