Pull-over: 2×12
Rowing: 2×12
Back Extension: 1×16
Cable Crunch: 1×20, 1×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8
Leg Press: 1×25, 2×10
Plank: 1×2 minutes
Dumbbell Side Lateral: 2×15
Upright Row: 2×12
Biceps Pull-down: 3×10
Overhead Triceps Extension: 2×12
Cable Curl: 2×15, 1×30
Triceps Kickback: 3×12
Reverse Curl: 1×15
Hamstring Stretch: 5×60 seconds
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Rowing: 1×20, 2×15, 2×12
Back Extension: 1×20
Bench Press: 1×20, 1×10
Underhand Bench: 1×10
Leg Press: 1×25, 4×5
Cable Crunch: 1×25, 1×15
Shoulder Press: 1×10
Dumbbell Side Lateral: 2×8
Spider Curl: 1×7, 2×5
Dips: 1×12
Barbell Curl: 1×10 (wide grip)
Triceps Press: 1×15, 1×12
Cable Curl: 1×15, 1×12
Triceps Pushdown: 2×12
Hamstring Stretch: 5×60 seconds
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Lat Pull-down: 1×12, 1×8, 1×6
Back Extension: 1×6, 1×12
Bench Press: 1×10, 1×8 (10 second negatives)
Close-grip Bench: 1×12, 1×8
Leg Press: 1×25, 2×10
Cable Crunch: 1×20, 1×15
Dumbbell Side Lateral: 1×12, 3×6 (down the rack)
Spider Curl: 1×7, 2×5
Overhead Triceps Extension: 1×12, 1×8
Hammer Curl: 1×12, 1×8
X-Press: 3×12
Cable Curl: 2×12
Hamstring Stretch: 6×60 seconds
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Rowing: 1×15, 1×12
Pull-over: 1×10, 1×8
Cable Crunch: 1×15
Back Extension: 1×16
Bench Press: 1×15, 1×8
Close-grip Bench: 1×10, 1×6
Dumbbell Side Lateral: 2×12
Shrug: 1×15
Leg Press: 1×20, 1×12
Plank: 1×2 minutes
Lying Triceps Press: 1×10,5,5 (rest-pause)
Incline Curl: 1×12, 1×10
Overhead Triceps Extension: 1×12
Biceps Pull-down: 2×12
Hamstring Stretch: 3×60 seconds
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Lat Pull-down: 3×12
Back Extension: 1×15
Bench Press: 1×20, 1×10, 5, 5 (drop sets)
Close-grip Bench: 1×8, 2×5
Leg Press: 1×20, 1×10, 1×8
Plank: 1×2 minutes
Spider Curl: 1×10, 2×6
Dips: 1×12
Dumbbell Side Lateral: 1×12, 1×10, 1×8
Incline Curl: 1×12
Triceps Overhead Extension: 2×8
Cable Crunch: 1×20
Hammer Curl: 1×12
Hamstring Stretch: 4×60 seconds
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Rowing: 1×15, 3×12
Face Pull: 1×15
Back Extension: 1×15
Cable Crunch: 2×15
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8, 1×5
Leg Press: 1×25, 1×12, 1×8
Dumbbell Press: 1×16, 1×12
Spider Curl: 1×10, 1×6
Dips: 1×12
Slide Curl: 1×12, 1×6
Triceps Pushdown: 1×12, 1×8
Cable Curl: 2×8
Hamstring Stretch: 4×60 seconds
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Pull-over: 1×15, 1×12
Upright Row: 2×12
Cable Crunch: 1×15
Back Extension: 1×15
Bench Press: 1×15, 1×8
Under-hand Bench: 2×12
Leg Press: 1×20, 1×12, 1×8
Spider Curl: 1×8, 1×6
Lying Triceps Extension: 1×15
Overhead Cable Triceps Extension: 1×12
Biceps Pull-down: 2×12
Triceps Pushdown: 2×12
Hamstring Stretch: 3×60 seconds
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