Lat Pull-down: 1×12, 1×10, 1×8, 1×6
Back Extension: 1×15, 1×10
Bench Press: 1×25, 1×10
Close-grip Bench: 1×6, 1×8, 1×10
Leg Press: 1×25, 1×10, 1×8
Plank: 1×2 minutes
Shrug: 1×15
Dumbbell Side Lateral: 1×12, 1×10
Spider Curl: 1×8, 1×6, 1×5
Lying Triceps Extension: 1×12
Hammer Curl: 4×5 (down the rack)
Triceps Press: 1×12
Hamstring Stretch: 4×60 seconds
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