Rowing: 1×20, 2×15, 2×12
Back Extension: 1×20
Bench Press: 1×20, 1×10
Underhand Bench: 1×10
Leg Press: 1×25, 4×5
Cable Crunch: 1×25, 1×15
Shoulder Press: 1×10
Dumbbell Side Lateral: 2×8
Spider Curl: 1×7, 2×5
Dips: 1×12
Barbell Curl: 1×10 (wide grip)
Triceps Press: 1×15, 1×12
Cable Curl: 1×15, 1×12
Triceps Pushdown: 2×12
Hamstring Stretch: 5×60 seconds
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