Lat Pull-down: 1x12, 1x10 (20 second static hold) Machine Back Extension: 1x30 Close-grip Bench Press: 1x20 Bench Press: 1x12 (20 second static hold) Leg Press: (rest-pause) 1x20, 8,8,8,8 Back Extension: 1x20 Arm Forward Push-up: 1x30 Plank: 1x2 minutes Dumbbell Press: 1x16 Triceps Push-down: 1x11 Rope Crunch: 1x16 Cable Curl: 1x11 (20 second static hold) Hamstring Stretch: 3x60 seconds [url]https://www.facebook.com/trainwithdan[/url]