Archives for category: Weight Training
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
Advertisements
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

Rowing: 3×16
Superman: 15×10 seconds
Plank: 1×2 minutes
Leg Press: 1×20 (slow negatives)
Close-grip Bench: 1×16, 1×8, 1×6
Shrug: 1×20
Upright Row: 1×10
Cable Drag Curl: 3×10
Triceps Pushdown: 3×12
Cable Curl: 1×8, 1×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Rowing: 1×20, 2×15
Face Pulls: 2×12
Back Extension: 1×20
Cable Crunch: 1×15, 1×20
Squat: 1×25, 1×20
Bench Press: 1×8, 1×6, 1×8
Underhand Bench: 1×12
Shrug: 1×20, 1×12
Dumbbell Side Lateral: 1×12
Dumbbell Curl: 1×8, 5, 5, 5, 5 (down the rack)
Cable Overhead Triceps Extension: 2×12
Cable Spider Curl: 2×12
Triceps Pushdown: 2×12 (reverse grip)
Hammer Curl: 2×12
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×12, 1×6, 1×5
Back Extension: 1×20
Cable Crunch: 1×20, 1×15
Squat: 1×30, 1×25
Biceps Pull-down: 1×8, 2×6
Bench Press: 1×8
Close-grip Bench: 1×8, 1×6, 1×10
Shrug: 1×12, 12 (drop set)
Clean and Press: 1×8
Upright Row: 1×8
Lying Triceps Press: 1×12
Spider Curl: 3×7
Cable Triceps Extension: 2×10
Hammer Curl: 1×10
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×15, 1×8, 1×6
Back Extension: 1×15
Cable Crunch: 1×20, 1×15
Bench Press: 1×20
Close-grip Bench: 2×8, 1×12
Leg Press: 1×30, 5, 5 (rest-pause)
Shrug: 1×25
Upright Row: 1×10
Dumbbell Side Lateral: 1×12
Biceps Pull-down: 3×6
Cable Curl: 3×10
Triceps Pushdown: 1×10, 2×8
Hamstring Stretch: 4×45 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×25, 1×8, 1×5
Back Extension: 2×12
Cable Crunch: 2×12
Squat: 1×30, 1×20
Pec-deck Flye: 2×12
Shrug: 1×12
Dumbbell Side Lateral: 1×12,6,6 (drop sets)
Triceps Press: 1×15, 1×12
Dumbbell Curl: 1×10,7,6,6 (drop sets)
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan
Rowing: 3×10
Cable Shoulder Pull: 2×6
Back Extension: 1×20
Cable Crunch: 2×12
Bench Press: 1×20, 1×6
Close-grip Bench: 1×6, 1×8
Leg Press: 1×20
Shrug: 1×16
Dumbbell Side Lateral: 1×15
Cable Spider Curl: 1×10, 2×6
Cable Triceps Extension: 1×18, 1×10, 1×8
Biceps Pull-down: 1×10, 2×6
Hammer Curl: 1×12
Hamstring Stretch: 4×45 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

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