Lat Pull-down: 1×15, 1×8
Rowing: 1×20
Back Extension: 1×20
Bench Press: 1×25, 1×8
Close-grip Bench: 1×10
Leg Press: 1×40
Squat: 1×20
Plank: 1×2 minutes
Shoulder Press: 1×15
Spider Curl: 1×15
Triceps Press: 1×15
Dumbbell Curl: 1×4, 4, 4, 4, 4, 4 (down the rack)
Triceps Pushdown: 2×15
Hamstring Stretch: 3×60 seconds
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