Pull-over: 1×20,1×12, 1×8
Cable Crunch: 1×20,1×12, 1×8
Back Extension: 1×16
Bench Press: 1×20, 1×10
Close-grip Bench: 1×15,1×10
Leg Press: 1×20, 1×12, 1×10
Shrug: 1×15
Press: 1×10
Dumbbell Side Lateral: 1×15
Dumbbell Curl: 1×6,5,6,6,6,6 (down the rack)
Triceps Pushdown: 2×12
Cable Curl: 2×12 (wide grip)
Triceps Bench Dip: 2×12
Hamstring Stretch: 4×60 seconds
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