Rowing: 4×20
Back Extension: 1×20
Bench Press: 1×25
Leg Press: 1×30
Squat: 1×15
Plank: 1×2 Minutes
Triceps Push-up: 1×20, 1×10  (Atomic Triceps Blaster)
Upright Row: 1×15
Spider Curl: 1×15, 1×10, 1×8
Lying Triceps Extension: 1×12
Triceps Pushdown: 3×12
Hammer Curl: 2×12
Hamstring Stretch: 3×60 seconds
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