Rowing: 3×12
Back Extension: 1×25
Pec-deck Flye: 2×12
Leg Press: 1×25, 1×10, 1×8
Plank: 1×2 minutes
Dip: 1×12, 1×8
Shrug: 1×15
Dumbbell Side Lateral: 1×12, 1×8
Triceps Kickback: 2×12
Drag Curl: 1×12
Cable Curl: 2×12
Triceps Pushdown: 1×10
Hamstring Stretch: 3×60 seconds
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