Archives for category: dan4fitness

Pull-over: 2×12
Cable Crunch: 2×25
Pull-down: 1×20
Back Extension: 1×30, 1×20
Biceps Pull-down: 2×8 (slow negatives)
Bench Press: 1×12, 1×8 (slow negatives)
Leg Press: 1×25 (slow negatives)
Arm Forward Push-up: 10
Monkey Row: 1×20, 1×12
Overhead Triceps Extension: 2×12
Cable Curl: 3×16
Side Triceps Pushdown: 3×8 (slow negatives)
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

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Bench Press: 1×30, 1×8, 1×12
Cable Upright Row: 2×20
Cable Crunch: 2×25
Back Extension: 1×30
Machine Flye: 1×15
Leg Press: 1×35
Cable Triceps Extension: 2×16, 3×12
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Pull-down: 1×12, 1×8, 1×5
Rowing: 1×15
Face Pull: 1×12
Cable Crunch: 2×25
Back Extension: 1×25, 1×20
Leg Press: 1×35
Dumbbell Shrug: 1×12
Drag Curl: 1×9, 2×7
Reverse Curl: 1×20, 1×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×25, 1×12
Close-grip Bench: 1×8, 1×10
Back Extension: 1×25, 1×20
Cable Upright Row: 2×15
Leg Press: 1×35
Plank: 1×3 minutes
Triceps Side Pushdown: 1×16, 1×12, 1×10
Machine Flye: 1×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×30, 1×10, 5, 5 (rest-pause)
Back Extension: 1×30, 1×20
Dumbbell Side Lateral: 1×20, 1×12
Close-grip Bench: 1×12, 1×8
Machine Flye: 1×15
Leg Press: 1×35
Plank: 1×3 minutes
Dumbbell Shrug: 1×25
Triceps Kickback: 3×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×12, 1×10, 1×5
Back Extension: 1×30
Cable Crunch: 1×20, 1×15
Squat: 1×25, 1×22
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12, 1×8
Monkey Row: 1×10
Biceps Pull-down: 1×12, 1×8
Overhead Triceps Extension: 2×12
Cable Curl: 2×12
Triceps Bench Dip: 1×12
Cable Reverse Curl: 1×12
Hamstring Stretch: 6×45 seconds
Lat Pull-down: 1×12, 1×6, 1×5
Back Extension: 1×20
Cable Dead-lift: 2×12
Squat: 1×32
Cable Crunch: 2×15
Bench Press: 1×15, 1×8
Close-grip Bench: 2×6, 20 second static rep & 1×6
Monkey Row: 2×10
Dumbbell Curl: 3×10
Triceps Pushdown: 4×10
Cable Spider Curl: 3×12
Hammer Curl: 2×12
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×12, 1×8, 1×5
Pull-over: 2×10
Back Extension: 1×15
Squat: 1×30, 1×25
Cable Crunch: 1×15, 1×20
Bench Press: 1×15
Close-grip Bench: 1×6, 6, 6 (drop sets)
Shrug: 1×20
Dumbbell Side Lateral: 1×20
Biceps Pull-down: 1×6, 1×6, 1×5, 5, 5 (drop set)
Cable Triceps Extension: 3×10
Cable Curl: 3×10 (narrow grip)
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×8, 2×6
Cable Pull-over: 1×10, 2×8
Back Extension: 1×20
Cable Crunch: 2×15
Bench Press: 1×15, 1×8, 1×4,3,2,1
Close-grip Bench: 2×8
Leg Press: 1×35
Shrug: 1×12
Cable Upright Row: 2×12
Triceps Pushdown: 1×12, 2×10
Cable Spider Curl: 3×10, 1×5,4,3,2,1
Hamstring Stretch: 4×45 seconds
https://www.facebook.com/trainwithdan
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
https://www.facebook.com/trainwithdan