Rowing: 2×20
Back Extension: 1×25 (machine)
Bench Press: 1×20
Close-grip Bench: 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Shrug: 1×12
Dumbbell Front Raise: 1×12
Dumbbell Side Lateral: 1×12
Incline Curl: 1×12
Triceps Pushdown: 3×12
Barbell Curl: 1×10, 1×7
Hamstring Stretch: 3×60 seconds
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