Lat Pull-down: 3×12
Back Extension: 1×15
Bench Press: 1×20, 1×10, 5, 5 (drop sets)
Close-grip Bench: 1×8, 2×5
Leg Press: 1×20, 1×10, 1×8
Plank: 1×2 minutes
Spider Curl: 1×10, 2×6
Dips: 1×12
Dumbbell Side Lateral: 1×12, 1×10, 1×8
Incline Curl: 1×12
Triceps Overhead Extension: 2×8
Cable Crunch: 1×20
Hammer Curl: 1×12
Hamstring Stretch: 4×60 seconds
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