Lat Pull-down: (rest-pause) 1x10, 4, 4 Close-grip Bench Press: 1x20 Bench Press: (slow negatives) 1x15 Back Extension: 1x25 Leg Press: 1x40 Plank: 1x2 minutes Dumbbell Press: 1x20 Upright Row: 1x10 Dumbbell Side Lateral: 1x15 Overhead Triceps Cable Extension: 1x15 Triceps Push-up: 1x15 Cable Curl: 2x15 Hamstring Stretch: 4x60 seconds [url]https://www.facebook.com/trainwithdan[/url]