Archives for posts with tag: #trainer
Lat Pull-down: 2×10
Rowing: 2×15
Back Extension: 1×20
Bench Press: 1×15, 1×20
Peck Dec Flye: 1×10
Leg Press: 1×20, 10, 10, 10 (rest-pause)
Plank: 1×2 minutes
Monkey Row: 1×15, 1×12, 1×8
Triceps Press: 1×12
Incline Curl: 1×15, 1×12
Triceps Pushdown: 3×12
Hammer Curl: 2×12
Overhead Cable Extension: 1×12
Biceps Pull-down: 1×8, 1×10, 2×12
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan
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
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×20, 1×8, 1×5
Back Extension: 1×20
Pec-deck Flye: 1×20, 1×15
Close Grip Bench: 1×15,  8, 10 (rest-pause)
Leg Press: 1×40, 10, 10 (rest-pause)
Cable Crunch: 2×20
Cable Upright Row: 3×15
Dumbbell Press: 1×10
Cable Curl: 2×15
Lying Triceps Extension: 1×15
Biceps Pull-down: 1×12
Overhead Triceps Extension: 2×15
Triceps Kickback: 2×15
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×15, 1×8, 1×5

Back Extension: 1×30
Bench Press: 1×25, 1×12
Leg Press: 1×30
Plank: 1×2 minutes
Shrug: 1×20
Dumbbell Press: 1×20, (wt. drop) 1×10
Triceps press: 2×15
Spider Curl: 2×10
Triceps Kickback: 2×15
Biceps Pull-down: 1×12
Cable Curl: 1×12
Hamstring Stretch: 36×60 seconds
https://www.facebook.com/trainwithdan

Lat Pull-down: 1×15, 1×7

Back Extension: 1×30
Bench Press: 1×25, 1×15
Under-hand Bench Press: 1×12
Leg Press: 1×30
Squat: 1×15
Plank: 1×2 minutes
Shrug: 1×20
Dumbbell Press: 1×20
Triceps Kick-back (cable): 3×12
Biceps Pull-down: 1×12
Cable Curl: 1×15
Hammer Curl: 1×15
Hamstring Stretch: 2×60 seconds
https://www.facebook.com/trainwithdan

Pull-over: 1×30, 1×15

Back Extension: 2×20
Bench Press: 1×30, 1×15
Leg Press: 1×30
Cable Crunch: 1×30
Dumbbell Press: 1×20
Shrug: 1×25
Triceps Press: 2×15
Dumbbell Curl: 1×12
Triceps Kick-back: 2×15
Biceps Pull-down: 1×7, 12
Hammer Curl: 1×15
Hamstring Stretch: 3×60 seconds

Lat Pull-down: 1×12, 1×7

Bent Rowing: 2×12
Back Extension: 1×20
Bench Press: 1×25, 1×10
Under-hand Bench Press: 1×15
Leg Press: 1×30, 1×12
Plank: 1×2 minutes
Dumbbell Press: 1×20
Close-grip Bench Press: 1×15
Hammer Curl: 1×10
Triceps Push-down: 2×12
Cable Curl: 1×12, 1×11
Cable Hammer Curl: 1×15
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan

 

 

(Light-Heavy)

Lat Pull-down: 1×15, 1×5
Bench Press: 1×20, 1×8
Leg Press: 1×25, 1×15
Plank: 1×2 minutes
Dumbbell Side Lateral: 1×25, 1×15
Dumbbell Shrug: 1×12
Incline Dumbbell Curl: 1×15
Triceps Press: 1×25, 1×15
Hammer Curl: 1×12, 1×10, 1×12
Triceps Push-down: 3×15
Cable Curl: 2×12
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan

Pull-over: 1×20, 1×25

Back Extension: 2×15
Bench Press: 1×40, 1×20
Leg Press: 1×20, 8, 8 (rest-pause)
Plank: 1×2 minutes
Dumbbell side-lateral: 1×15, 8, 8 (drop sets)
Incline Hammer Curl: 1×12
Incline Dumbbell Curl: 1×12
Overhead Triceps Extension: 1×20
Hammer Curl: 2×15
Triceps Push-down: 2×15
Cable Curl: 2×15
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan

 

Pull-over: 1×20

Back Extension: 1×20
Bench Press: 1×25
Underhand Bench Press: 1×20
Leg Press: 1×50
Plank: 1×2 minutes
Dumbbell Side Lateral: 1×20
Wide-grip Triceps Pushdown: 1×20
Cable Curl: 1×20
Wrist Curl: 1×20
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan