Pull-over: 2×12
Rowing: 2×12
Back Extension: 1×16
Cable Crunch: 1×20, 1×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8
Leg Press: 1×25, 2×10
Plank: 1×2 minutes
Dumbbell Side Lateral: 2×15
Upright Row: 2×12
Biceps Pull-down: 3×10
Overhead Triceps Extension: 2×12
Cable Curl: 2×15, 1×30
Triceps Kickback: 3×12
Reverse Curl: 1×15
Hamstring Stretch: 5×60 seconds
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