Archives for posts with tag: #weight training

Pull-over: 2×12
Cable Crunch: 2×25
Pull-down: 1×20
Back Extension: 1×30, 1×20
Biceps Pull-down: 2×8 (slow negatives)
Bench Press: 1×12, 1×8 (slow negatives)
Leg Press: 1×25 (slow negatives)
Arm Forward Push-up: 10
Monkey Row: 1×20, 1×12
Overhead Triceps Extension: 2×12
Cable Curl: 3×16
Side Triceps Pushdown: 3×8 (slow negatives)
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

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Bench Press: 1×30, 1×8, 1×12
Cable Upright Row: 2×20
Cable Crunch: 2×25
Back Extension: 1×30
Machine Flye: 1×15
Leg Press: 1×35
Cable Triceps Extension: 2×16, 3×12
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Pull-down: 1×12, 1×8, 1×5
Rowing: 1×15
Face Pull: 1×12
Cable Crunch: 2×25
Back Extension: 1×25, 1×20
Leg Press: 1×35
Dumbbell Shrug: 1×12
Drag Curl: 1×9, 2×7
Reverse Curl: 1×20, 1×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×25, 1×12
Close-grip Bench: 1×8, 1×10
Back Extension: 1×25, 1×20
Cable Upright Row: 2×15
Leg Press: 1×35
Plank: 1×3 minutes
Triceps Side Pushdown: 1×16, 1×12, 1×10
Machine Flye: 1×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×30, 1×10, 5, 5 (rest-pause)
Back Extension: 1×30, 1×20
Dumbbell Side Lateral: 1×20, 1×12
Close-grip Bench: 1×12, 1×8
Machine Flye: 1×15
Leg Press: 1×35
Plank: 1×3 minutes
Dumbbell Shrug: 1×25
Triceps Kickback: 3×15
Hamstring Stretch: 6×45 seconds
https://www.facebook.com/trainwithdan

Bench Press: 1×30, 1×15, 1×8
Close-grip Bench: 1×8, 1×6
Cable Crunch: 1×25, 1×20
Back Extension: 1×30 (machine)
Cable Upright Row: 2×15
Machine Flye: 1×15
Leg Press: 1×30
Overhead Triceps Extension: 2×15
Hamstring Stretch: 5×45 seconds
https://www.facebook.com/trainwithdan

Rowing: 2×20
Back Extension: 1×25 (machine)
Bench Press: 1×20
Close-grip Bench: 1×15
Leg Press: 1×30
Plank: 1×2 minutes
Shrug: 1×12
Dumbbell Front Raise: 1×12
Dumbbell Side Lateral: 1×12
Incline Curl: 1×12
Triceps Pushdown: 3×12
Barbell Curl: 1×10, 1×7
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Lat Pull-down: 1×15, 1×10, 1×6
Back Extension: 1×20
Cable Crunch: 2×20
Bench Press: 1×15, 1×8
Close-grip Bench: 1×8, 1×10
Leg Press: 1×10, 2×12
Shrug: 1×16
Front Dumbbell Raise: 1×8, 1×12
Spider Curl: 1×8, 1×6, 1×5
Overhead Triceps Extension: 2×12
Hammer Curl: 2×10
Triceps Bench Extension: 1×20
Biceps Pull-down: 1×12, 1×10
Hamstring Stretch: 3×60 seconds
https://www.facebook.com/trainwithdan
Pull-over: 1×20,1×12, 1×8
Cable Crunch: 1×20,1×12, 1×8
Back Extension: 1×16
Bench Press: 1×20, 1×10
Close-grip Bench: 1×15,1×10
Leg Press: 1×20, 1×12, 1×10
Shrug: 1×15
Press: 1×10
Dumbbell Side Lateral: 1×15
Dumbbell Curl: 1×6,5,6,6,6,6 (down the rack)
Triceps Pushdown: 2×12
Cable Curl: 2×12 (wide grip)
Triceps Bench Dip: 2×12
Hamstring Stretch: 4×60 seconds
https://www.facebook.com/trainwithdan
Rowing: 1×12,1×6,1×5
Back Extension: 1×20
Bench Press: 1×15, 1×8
Close-grip Bench: 1×12,1×8
Leg Press: 1×40,6,6 (rest-pause)
Cable Crunch: 2×15
Shrug: 1×16
Monkey Row: 2×8
Spider Curl: 1×8,2×5
Triceps Overhead Extension: 2×12
Hammer Curl: 1×12
Bench Dip: 2×15
Cable Curl: 1×20,1×16
Hamstring Stretch: 5×60 seconds
https://www.facebook.com/trainwithdan