Rowing: 1×20, 2×12
Back Extension: 1×20
Bench Press: 1×20, 1×12
Close-grip Bench: 3×12
Leg Press: 1×12, 1×15, 1×10
Cable Crunch: 1×20, 1×12
Upright Row: 1×12, 8 (drop sets)
Triceps Press: 2×12
Spider Curl: 1×12, 1×8
Triceps Pushdown: 2×12
Cable Curl: 2×12
Hamstring Stretch: 3×60 seconds
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