Rowing: 1×15, 1×12
Pull-over: 1×10, 1×8
Cable Crunch: 1×15
Back Extension: 1×16
Bench Press: 1×15, 1×8
Close-grip Bench: 1×10, 1×6
Dumbbell Side Lateral: 2×12
Shrug: 1×15
Leg Press: 1×20, 1×12
Plank: 1×2 minutes
Lying Triceps Press: 1×10,5,5 (rest-pause)
Incline Curl: 1×12, 1×10
Overhead Triceps Extension: 1×12
Biceps Pull-down: 2×12
Hamstring Stretch: 3×60 seconds
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