Archives for category: personal trainer

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

Pull-down: 1×12, 1×6, 1×4
Cable Crunch: 2×15
Back Extension: 1×25, 1×20
Biceps Pull-down: 3×12
Leg Press: 1×35
Hammer Curl: 2×12
Hamstring Stretch: 7×45 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

Rowing: 1×25, 1×20
Cable Crunch: 2×25
Back Extension: 1×30, 1×20
Cable Upright Row: 1×20, 1×15
Bench Press: 2×20
Leg Press: 1×30
Cable Side Pushdown: 4×10
Reverse Curl: 2×12
Cable Spider Curl: 2×12
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Pull-down: 1×12, 1×8, 1×5
Rowing: 1×15
Back Extension: 2×15
Biceps Pull-down: 1×12, 1×10
Leg Press: 1×12 (super slow reps)
Dumbbell Curl: 3×5 (drop sets)
Cable Hammer Curl: 1×20
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×30, 1×15, 1×8
Close-grip Bench: 1×8, 1×6
Cable Crunch: 1×25, 1×20
Back Extension: 1×30 (machine)
Cable Upright Row: 2×15
Machine Flye: 1×15
Leg Press: 1×30
Overhead Triceps Extension: 2×15
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Rowing: 1×25
Cable Crunch: 1×20, 1×15
Back Extension: 1×25 (machine)
Squat: 1×25
Bench Press: 1×20, 1×12, 1×6
Dips: 1×12
Shrug: 1×12
Dumbbell Side Lateral: 1×12
Dumbbell Curl: 1×10
Triceps Pushdown: 3×8
Cable Curl: 2×10
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan