Lat Pull-down: 1×10 (super slow), 1×9 Bench Press: 1×15 Pec-deck Flye: 1×12 Leg Press: (rest-pause) 1×40, 5, 5 Plank: 1×2 minutes Dumbbell Press: 1×18 Shrug: 1X25 Back Extension: 1×25 Barbell Curl: 1×12 French Press: 1×10 Cable Curl: 1×16 Triceps Push-down: 1×12 Hamstring Stretch: 3×60 seconds [url]https://www.facebook.com/trainwithdan[/url]