Rowing: 1×25, 4×15
Back Extension: 1×25
Hammer Curl: 1×18
Bench Press: 1×20, 1×10
Close-grip Bench: 1×10
Leg Press: 1×20, 1×12, 1×10
Plank: 1×2 minutes
Shrug: 1×16
Upright Row: 1×8, 1×12
Spider Curl: 1×8, 1×10
Triceps Press: 2×12
Cable Crunch: 1×20
Biceps Pull-down: 1×10, 1×12
Triceps Pushdown: 2×12
Hamstring Stretch: 4×60 seconds
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