Archives for category: Weight Training

Rowing: 1×30
Back Extension: 1×25
Face Pull: 1×15
Cable Crunch: 2×15
Bench Press: 1×15, 3×5
Close-grip Bench: 1×8, 2×5
Leg Press: 1×25
Shrug: 2×20
Biceps Pull-down: 1×8, 2×5
Triceps Pushdown: 3×10
Cable Curl: 2×12, 1×10
Hammer Curl: 1×12
Hamstring Stretch: 4×45 seconds
https://www.facebook.com/trainwithdan

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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
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
https://www.facebook.com/trainwithdan

Pull-over: 1×12, 2×10
Back Extension: 2×16
Cable Crunch: 1×25, 1×12
Bench Press: 1×16, 1×12
Close-grip Bench: 1×12
Leg Press: 1×30
Shrug: 1×25
Dumbbell Side Lateral: 1×12
Biceps Pull-down: 1×12
Cable Triceps Extension: 2×12
Cable Spider Curl: 3×12
Triceps Pushdown: 1×8
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Rowing: 1×15, 2×12
Face Pull: 2×12
Back Extension: 2×15
Cable Crunch: 2×15
Pec-deck Flye: 1×12
Bench Press: 1×10
Squat: 1×25, 1×20
Shrug: 1×20
Dumbbell Side Lateral: 1×12
Cable Drag Curl: 3×12
Overhead Triceps Extension: 1×16
Cable Curl: 1×16
Triceps Pushdown: 3×12
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×12, 1×8, 2×5, 1×8
Back Extension: 1×20
Squat: 2×25
Cable Crunch: 2×15
Bench Press: 1×15, 2×5
Close-grip Bench: 1×12, 1×10
Shrug: 1×16
Dumbbell Side Lateral: 2×12
Dumbbell Curl: 1×12, 1×5, 2×4, 1×8
Cable Triceps Extension: 1×12, 2×8
Cable Spider Curl: 1×12
Hammer Curl: 2×7
Triceps Bench Dip: 1×8
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×12, 3×5, 1×10
Cable Crunch: 2×15
Bench Press: 1×15, 1×8, 2×5
Underhand Bench: 2×12
Squat: 2×25
Shrug: 1×15
Upright Row: 2×12
Biceps Pull-down: 1×12, 3×5, 1×12
Triceps Pushdown: 2×10, 1×5
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Rowing: 1×20, 1×12, 1×15
Cable Dead-lift: 3×8
Back Extension: 1×25
Bench Press: 1×15, 1×8, 1×6
Close-grip Bench: 1×12
Leg Press: 1×25, 1×10, 1×8
Plank: 1×2 minutes
Shrug: 1×15
Dumbbell Side Lateral: 1×12
Dumbbell Curl: 1×8, 1×5
Cable Triceps Extension: 2×16, 1×12
Cable Spider Curl: 3×12
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×15, 1×10, 1×6
Cable Face Pull: 1×15
Back Extension: 1×30
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12
Leg Press: 1×25, 2×8
Plank: 1×2 minutes
Monkey Row: 1×12
Barbell Curl: 1×10, 1×8 (wide grip)
Triceps Pushdown: 2×12
Cable Curl: 1×12, 1×10 (narrow grip)
Hamstring Stretch: 5×40 seconds
https://www.facebook.com/trainwithdan