Archives for category: Weight Training
Rowing: 1×25, 3×7 (10 sec static rep)
Back Extension: 2×15
Bench Press: 1×10, 6, 6 (10 sec static rep)
Close-grip Bench: 3×6
Leg Press: 1×10, 6, 6
Plank: 1×2 minutes
Biceps Pull-down: 3×6 (10 sec static rep)
Triceps Pushdown: 2×8
Cable Drag Curl: 2×7
Hamstring Stretch: 5×45 seconds
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Rowing: 1×40
Back Extension: 1×40
Bench Press: 1×40
Close-grip Bench: 1×20, 10, 10
Squat: 1×40
Cable Crunch: 1×40
Shrug: 1×40
Dumbbell Side Lateral: 1×25
Triceps Press: 1×40
Cable Curl: 1×20, 10, 10
Triceps Bench Dip: 1×25
Hammer Curl: 1×20
Hamstring Stretch: 5×45 seconds
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Rowing: 1×25, 15 (40)
Back Extension: 1×25, 15 (40)
Bench Press: 1×25, 15 (40)
Underhand Bench: 1×15, 1×10, 10, 5 (40)
Leg Press: 1×25, 15 (40)
Plank: 1×2 minutes
Shrug: 1×25, 15 (40)
Dumbbell Side Lateral: 1×20, 12, 8 (40)
Spider Curl: 1×10
Cable Triceps Extension: 1×20, 12, 8 (40)
Cable Spider Curl: 1×20, 12, 8 (40)
Hamstring Stretch: 5×45 seconds
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Lat Pull-down: 1×12, 8, 8, 8, 4 (40)
Back Extension: 1×25, 15 (40)
Bench Press: 1×20, 12, 8 (40)
Close-grip Bench: 1×16, 10, 8, 6 (40)
Leg Press: 1×22, 10, 8 (40)
Cable Crunch: 1×20, 12, 8 (40)
Monkey Row: 1×20, 12, 8 (40)
Front Row: 1×12
Biceps Pull-down: 1×12, 10, 8, 6, 4 (40)
Triceps Pushdown: 1×16, 10, 8, 6 (40)
Hammer Curl: 1×18, 12, 10 (40)
Hamstring Stretch: 6×45 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

Exercise Logs
Lat Pull-down
Set 1 : 10 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep
Back Extension
Set 1 : 20 Lap/Rep
Machine Bench Press
Set 1 : 15 Lap/Rep
Set 2 : 8 Lap/Rep
Leg Press
Set 1 : 15 Lap/Rep
Set 2 : 10 Lap/Rep
Close-grip Bench
Set 1 : 12 Lap/Rep
Dumbbell Side Lateral
Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Incline Curl
Set 1 : 12 Lap/Rep
Set 2 : 8 Lap/Rep
Triceps Pushdown
Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep
Cable Rope Hammer Curls
Set 1 : 100×12
Set 2 : 100×8
Set 3 : 100×8
Biceps Pull-down
Set 1 : 5 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 12 Lap/Rep
Bench Dip
Set 1 : 12 Lap/Rep
Plank
Set 1 : 120 Lap/Rep (2 minutes)
Hamstring Stretch
Set 1: 60 Lap/Rep (seconds)

Set 2: 60 Lap/Rep (seconds)

Set 3: 60 Lap/Rep (seconds)

Set 4: 60 Lap/Rep (seconds)

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Lat Pull-down: 1×10, 1×8, 1×6
Back Extension: 1×20
Bench Press: 1×25, 1×10
Close-grip Bench: 2×8
Leg Press: 1×25, 1×10, 1×8
Cable Crunch: 2×15
Monkey Row: 1×8
Barbell Curl: 2×10  (wide grip)
Pull-over and Press: 1×10
Cable Drag Curl: 1×10, 2×8
Triceps Pushdown: 2×12
Hamstring Stretch: 4×60 seconds
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One Arm Rowing: 3×7
Pull-over: 3×15
Superman: 3×15 seconds
Bench Press: 1×20, 1×12, 1×8
Close-grip Bench: 2×12
Leg Press: 1×20 (super slow reps)
Plank 1×2: minutes
Shrug: 1×12 (dumbbells pulled to arm pits)
Front Raise: 1×12
Barbell Curl: 2×10, 1×8  (wide)
Overhead Extension: 3×12
Cable Curl: 2×12, 1×10  (narrow)
Hamstring Stretch: 4×60 seconds
Lat Pull-down: 2×8, 1×6
Back Extension: 1×16 (bench)
Pec-deck Flye: 1×12
Triceps Press: 1×12
Leg Press: 1×12, 2×10
Cable Crunch: 2×15
Shrug: 1×10, 6,6 (drop sets)
Front Raise: 1×12
Lateral Raise: 1×12
Biceps Pull-down: 1×10, 2×12 (drop sets)
pull-over and Press: 1×12
Hammer Curl: 1×10
Hamstring Stretch: 4×60 seconds
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