Pull-over: 3×12
Upright Row: 3×12
Back Extension: 1×25
Close-grip Bench: 1×12, 1×8, 1×6
Leg Press: 1×20, 1×10, 1×8
Plank: 1×2 minutes
Overhead Press: 1×15
Spider Curl: 2×6 (slow negatives)
Triceps Press: 2×12
Cable Curl: 2×12
Triceps Pushdown: 2×12
Hammer Curl: 2×12
Hamstring Stretch: 3×60 seconds
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