Rowing: 1x25, 1x20 High Pull: 2x15 Pull-over: 1x15 Back Extension: 1x20 Bench Press: 1x25 Close-grip Bench: 1x12 Leg Press: 1x40 Plank: 1x2 minutes Dumbbell Press: 1x16 (slow negatives) Shrug: 1x18 High Cable Curl: 3x12 Triceps Kickback: 3x12 Hamstring Stretch: 4x60 seconds [url]https://www.facebook.com/trainwithdan[/url]