Rowing: 1×20, 2×15
Stiff-leg Dead-lift: 1×10
Cable Crunch: 1×15, 1×20, 1×15
Back Extension: 1×20
Bench Press: 1×15 (5 partials)
Close-grip Bench: 1×15, 1×8,6,6 (drop sets)
Leg Press: 1×40
Upright Row: 2×10
Shrug: 1×15
Spider Curl: 1×8, 2×6, 1×5
Triceps Pushdown: 1×10, 2×8
Hammer Curl: 2×12
Hamstring Stretch: 5×60 seconds
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