Pull-down: 1×12, 1×8
Upright Row: 2×12
Back Extension: 2×20 (1 set bench, 1 set machine)
Cable Crunch: 2×15
Bench Press: 1×15, 1×12
Leg Press: 1×30
Cable Reverse Curl: 2×12
Overhead Triceps Extension: 1×30
Triceps Pushdown: 1×12
Hamstring Stretch: 6×45 seconds
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Pull-over: 1×20
Rowing: 1×15
Cable Crunch: 1×30
Upright Row: 2×12
Back Extension: 2×25
Leg Press: 1×30
Plank: 1×2 minutes
Dumbbell Shrug: 1×15

Biceps Pull-down: 3×15 (superset with triceps pushdown)
Triceps Pushdown: 3×15

Hamstring Stretch: 6×45 seconds
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Pull-down: 1×10, 1×8, 1×6
Cable Crunch: 2×15
Face Pull: 1×15
Back Extension: 2×15
Bench Press: 1×20
Leg Press: 1×30
Dumbbell Shrug: 1×15
Dumbbell Side Lateral: 2×12

Triceps Overhead Extension: 3×11 (superset with biceps pull-down)
Biceps Pull-down: 3×11

Triceps Pushdown: 1×12
Hammer Curl: 1×12
Hamstring Stretch: 8×45 seconds
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Pull-over: 1×20
Face Pull: 1×20
Back Extension: 2×15
Plank: 1×2 minutes
Leg Press: 1×30
Bench Press: 1×20, 1×10
Close-grip Bench: 1×15, 1×12
Cable Upright Row: 2×12

Cable Spider Curl: 5×10 (superset with Triceps Pushdown)
Triceps Pushdown: 5×10

Cable Overhead Extension: 2×10
Hamstring Stretch: 7×45 seconds
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Pull-down: 1×12, 1×8, 1×5
Back Extension: 2×20
Cable Crunch: 2×15
Biceps pull-down: 4×8
Triceps Pushdown: 5×10
Cable Upright Row: : 2×12
Pec-deck Flye: 1×20
Cable Hammer Curl: 2×10
Hamstring Stretch: 7×45 seconds
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Pull-over: 1×15
Face Pull: 1×15
Back Extension: 1×25 (machine)
Cable Crunch: 1×25
Squat: 1×25
Bench Press: 1×30, 1×15
Dumbbell Shrug: 1×15
Dumbbell Side Lateral: 2×12

Spider Curl: 5×6 (superset with kickbacks)
Triceps Kickback: 5×7

Hamstring Stretch: 5×45 seconds
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Pull-down: 1×15, 1×10, 1×6
Back Extension: 2×15
Cable Crunch: 1×15, 1×12
Squat: 1×25
Bench Press: 1×20 (slow negatives)
Shrug: 1×20
Upright Row: 1×12
Biceps Pull-down: 4×10, 1×16
Overhead Triceps Extension: 4×10, 1×16
Hamstring Stretch: 6×45 seconds
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Pull-down: 1×20
Face Pull: 1×12 (lower pulley)
Bench Press: 1×30
Underhand Bench: 1×12
Leg Press: 1×12 (super slow reps)
Plank: 1×3 minutes
Dumbbell Side Lateral: 1×20
Incline Curl: 1×10

Triceps Pushdown: 5×12 (super set with hammer and spider curls)
Hammer Curl: 2×12
Cable Spider Curl: 3×12

Hamstring Stretch: 5×45 seconds
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Pull-over: 2×15
Face Pull: 2×12
Back Extension: 2×20
Cable Crunch: 1×20, 1×15
Squat: 1×25
Pec-deck Flye: 1×20
Biceps Pull-down: 2×10
Overhead Cable Extension: 2×12
Dumbbell Raise: 1×12
Dumbbell Side Lateral: 1×12
Cable Spider Curl: 2×12
Triceps Pushdown: 2×10
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Pull-over: 1×20
Cable Crunch: 2×20
Face Pull: 1×15
Back Extension: 2×20
Squat: 1×30
Pec-deck Flye: 2×15
Dumbbell Raise: 1×15, 2×12

Cable Extension/Pushdown: 6×10 (10 minute super set with cable curls)
Cable Curl/Hammer Curl: 6×10

Hamstring Stretch: 5×45 seconds
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