Lat Pull-down: (Rest-Pause) 1x12, 6, 6 Bench Press: 1x20 Leg Press: (Rest-Pause) 1x40, 6, 6 Plank: 1x2 minutes Dumbbell Shrug: 1x12 Dumbbell Press: 1x18 Back Extension: 1x20 Dumbbell Curl: 1x16 Dips: 1x16 Biceps Chin: 1x16 Overhead Triceps Extension: 1x16 Hamstring Stretch: 3x60 seconds [url]https://www.facebook.com/trainwithdan[/url]