Lat Pull-down: 1x18, 1x12 Machine Back Extension: 1x12, 1x20 Bench Press: 1x20, 1x15 Leg Press: 1x40, 8, 8 (rest-pause) Plank: 1x2 minutes Dumbbell Press: 1x20 Triceps Push-down: 1x18, 6x10 (20 sec. rest) Cable Curl: 1x20, 6x10 (20 sec. rest) Overhead Triceps Extension: 1x20 Hammer Curl: 1x20 Hamstring Stretch: 4x60 seconds [url]https://www.facebook.com/trainwithdan[/url]