Rowing: 1×15, 3×12
Face Pull: 1×15
Back Extension: 1×15
Cable Crunch: 2×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8, 1×5
Leg Press: 1×25, 1×12, 1×8
Dumbbell Press: 1×16, 1×12
Spider Curl: 1×10, 1×6
Dips: 1×12
Slide Curl: 1×12, 1×6
Triceps Pushdown: 1×12, 1×8
Cable Curl: 2×8
Hamstring Stretch: 4×60 seconds
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