Rowing: 2×20
Back Extension: 1×20
Bench Press: 1×30
Close-grip Bench: 1×12
Leg Press: 1×40
Squat: 1×15
Cable Crunch: 1×35
Shrug: 2×20
Dumbbell Press: 1×16
Lying Triceps Extension: 1×15
Incline Curl: 1×15
Drag Curl: 1×9
Cable Curl: 1×12
Triceps Pushdown: 1×12, 1×16, 8, 12 (rest-pause)
Cable High-pulley Curl: 1×15, 8, 6 (drop sets)
Hamstring Stretch: 4×60 seconds
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