Lat Pull-down: 1x15, 1x12, 1x8 Back Extension: 2x15, 1x12 Bench Press: 1x12, 2x8 Leg Press: 1x16, 6, 6 (rest-pause) Plank: 1x2 minutes Up-right Rowing: 1x12, 1x8 Lying Triceps Press: 1x12 Preacher Curl: 1x12 Dips: 1x12 Hammer Curl: 5x12 Hamstring Stretch: 4x60 seconds [url]https://www.facebook.com/trainwithdan[/url]