Lat Pull-down: 3×12
Back Extension: 1×20
Bench Press: 1×20, 2×10
Close-grip Bench: 2×12
Leg Press: 1×12,1×10, 1×12
Squat: 1×12
Plank: 1×2 minutes
Shrug: 1×12
Dumbbell Side Lateral: 1×12, 1×10
Bent-over side Lateral: 1×12
Incline Curl: 2×12
Overhead Triceps Extension: 1×12
Biceps Pull-down: 3×12
Triceps Pushdown: 2×12
Triceps Bench Dip: 1×15
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
Advertisements