Archives for category: dan4fitness
Lat Pull-down: 1×25, 1×15
Back Extension: 2×15
Superman: 1×20 seconds
Squat: 2×25
Cable Crunch: 2×15
Bench Press: 1×25
Close-grip Bench: 3×5
Barbell Curl: 3×8
Dumbbell Side Lateral: 1×12
Lying triceps Extension, Pullover, Close-grip Press: 1×8 (Giant Set)
Biceps Pull-down: 3×12
X-press: 3×10
Hamstring Stretch: 4×45 seconds
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Rowing: 1×20, 1×16
Back Extension: 1×20
Bench Press: 1×13
Under-hand Bench: 1×12
Leg Press: 1×30
Shrug: 1×20
Monkey Row: 1×8
Dumbbell Side Lateral: 1×12
Lying Triceps Extension: 1×12
Cable Curl: 1×10, 1×9
Cable Crunch: 2×20
Triceps Pushdown: 2×10
Hamstring Stretch: 4×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×10, 3×5
Back Extension: 1×20
Superman: 1×10 seconds
Bench Press: 1×15, 1×8
Close-grip Bench: 3×5, 1×10
Squat: 1×25, 1×20
Cable Crunch: 2×20
Upright Row: 2×12
Biceps Pull-down: 1×5, 1×10
Overhead Triceps Extension: 1×12
Hammer Curl: 2×12
Cable Triceps Extension: 2×10
Hamstring Stretch: 5×45 seconds
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Set 1 : 10 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep
Set 1 : 20 Lap/Rep
Set 2 : 15 Lap/Rep
Set 1 : 15 Lap/Rep
Set 2 : 8 Lap/Rep
Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 1 : 20 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 1 : 6 Lap/Rep
Set 2 : 6 Lap/Rep
Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 1 : 6 Lap/Rep
Set 1 : 12 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 1 : 12 Lap/Rep
Set 1: 60 Lap/Rep

Set 2: 60 Lap/Rep

Set 3: 60 Lap/Rep

Set 4: 60 Lap/Rep

Set 5: 60 Lap/Rep
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
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×15, 1×10, 1×6
Back Extension: 1×20
Cable Crunch: 2×20
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8, 1×10
Leg Press: 1×10, 2×12
Shrug: 1×16
Front Dumbbell Raise: 1×8, 1×12
Spider Curl: 1×8, 1×6, 1×5
Overhead Triceps Extension: 2×12
Hammer Curl: 2×10
Triceps Bench Extension: 1×20
Biceps Pull-down: 1×12, 1×10
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 1×30
Back Extension: 1×16
Bench Press: 1×20
Close-grip Bench: 1×12
Leg Press: 1×30
Plank: 1×2 minutes
Shrug: 1×15
Upright Row: 1×12
Cable Curl: 1×12, 1×8
Triceps Bench Dip: 1×18
Hamstring Stretch: 2×60 seconds
https://www.facebook.com/trainwithdan
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
https://www.facebook.com/trainwithdan
Rowing: 1×12,1×6,1×5
Back Extension: 1×20
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12,1×8
Leg Press: 1×40,6,6 (rest-pause)
Cable Crunch: 2×15
Shrug: 1×16
Monkey Row: 2×8
Spider Curl: 1×8,2×5
Triceps Overhead Extension: 2×12
Hammer Curl: 1×12
Bench Dip: 2×15
Cable Curl: 1×20,1×16
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
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