Lat Pull-down: 1x15 Rowing: 2x20, 1x15 Back Extension: 1x15 Bench Press: 1x25, 1x15 Upright Rowing: 2x20 Triceps Kickback: 2x15 Cable Curl: 5x15 Overhead Triceps Extension: 1x20 Hammer Curl: 1x18 Triceps Push-down: 1x15 Leg Press: 1x30 Plank: 1x2 minutes Hamstring Stretch: 3x60 seconds [url]https://www.facebook.com/trainwithdan[/url]