Pull-over: 1x20, 2x12 Back Extension: 3x12 Peck-dec Flye: 1x20 Leg Press: 3x12, 1x6 Rope Crunch: 1x30 Dumbbell Side Lateral: 2x12 Triceps Press: 1x12 Incline Dumbbell Curl: 1x12 Hammer Curl: 3x20 Cable Overhead Extension: 3x12 Hamstring Stretch: 4x60 seconds [url]https://www.facebook.com/trainwithdan[/url]