Archives for category: dan4fitness
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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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
Rowing: 1×20, 2×15
Stiff-leg Dead-lift: 1×10
Cable Crunch: 1×15, 1×20, 1×15
Back Extension: 1×20
Bench Press: 1×15 (5 partials)
Close-grip Bench: 1×15, 1×8,6,6 (drop sets)
Leg Press: 1×40
Upright Row: 2×10
Shrug: 1×15
Spider Curl: 1×8, 2×6, 1×5
Triceps Pushdown: 1×10, 2×8
Hammer Curl: 2×12
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
Pull-down: 1×15, 1×12, 1×10
Back Extension: 1×25
Bench Press: 1×20, 1×12, 1×10
Close-grip Bench: 1×15, 1×12
Leg Press: 3×15
Cable Crunch: 1×20, 1×15
Upright Row: 1×8
Spider Curl: 1×8, 2×5
Dip: 1×12
Triceps Press: 1×15
Biceps Pull-down: 1×12
Cable Curl: 1×15, 1×12
Overhead Triceps Extension: 1×16, 1×12
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 2×15
Back Extension: 1×20
Bench Press: 1×30
Leg Press: 1×40
Cable Crunch: 1×20
Dumbbell Side Lateral: 2×12
Triceps Pushdown: 2×12
Cable Curl: 1×12, 1×8, 1×6, 1×4, 1×8
Overhead Triceps Extension: 2×12
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 2×10
Rowing: 2×15
Back Extension: 1×20
Bench Press: 1×15, 1×20
Peck Dec Flye: 1×10
Leg Press: 1×20, 10, 10, 10 (rest-pause)
Plank: 1×2 minutes
Monkey Row: 1×15, 1×12, 1×8
Triceps Press: 1×12
Incline Curl: 1×15, 1×12
Triceps Pushdown: 3×12
Hammer Curl: 2×12
Overhead Cable Extension: 1×12
Biceps Pull-down: 1×8, 1×10, 2×12
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan