Rowing: 3×20
Back Extension: 1×15
Close-grip Bench: 1×15, 1×10
Dumbbell Flye: 1×12
Pec-deck Flye: 2×10
Leg Press: 1×40
Plank: 2 minutes
Dumbbell Side Lateral: 2×12
Upright Row: 1×8
Spider Curl: 2×7, 1×5
Triceps Press: 3×12
Incline Curl: 1×10
Triceps Push-down: 1×20
Biceps Pull-down: 1×12
Hamstring Stretch: 3×60 seconds
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