Lat pull down: 1x20, 1x12, 1x7 Back extension: 2x20 Bench press: 1x20, 1x12 (10 sec. static hold) Leg press: 1x20, 1x12, 1x12 Plank: 1x2 minutes Dumbbell press: 1x18 Triceps press: 1x12, 1x10 Hammer curl: 1x15 Biceps pull-down: 1x12, 1x15 Reverse-grip Triceps push-down: 1x12 Hamstring stretch: 2x60 seconds [url]https://www.facebook.com/trainwithdan[/url]