Weighted Pull-up/Weighted Dip Pyramid
2-3-4-3-2 (56 reps both exercise)
Weighted Pull-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Chin-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Rt (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Lt (35lbs)
Weighted Dip (35)
(rest while partner works)
10-8-6
No rest between exercises.
Hammer Strength Chest Press (180)
Single-Arm Hammer Strength DY Row (230)
(no rest between sets)
Wide Grip Cable Lat Pulldown
3x10 (180)
(rest :30 between sets)
Hammer Strength Shoulder Press
(180) 10/8/6
(rest :30 between sets)
12-10-8
Nautilus Lateral Raise (110)
Nautilus Rowing Torso (60)
(no rest between sets)
4 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Nautilus Plate Load Pullover (150)
8 Cybex Seated Dip (120)
(rest 1:00 between rounds)
4 rounds:
No rest Between exercises.
8 Hammer Strength Front Pulldown (180)
8 Hammer Strength Shoulder Press (140)
8 MAG Bar Cable Row (135)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (230)
8 Nautilus Mult-Triceps (100)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
8 Nautilus Multi-Biceps (80)
(rest 1:00 between rounds)
Hammer Strength Standing Shrug
8x15 (180)
(rest :30 between rounds)
Bench Press
3x3 (275)
2x3 (285) (sling shot)
15x (225) (sling shot)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320-360)
3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (175)
8 Hammer Strength Chest Press (180)
8 Hammer Strength High Row (270)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
10 EZ-Bar Incline French Press (105)
10 EZ-Bar Curl (105)
(rest 1:30 between rounds)
15-12-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
Barbell Wrist Curl (75)
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Reverse Grip Triceps Extension (10-15-20-25-30)
10 Hammer Strength Preacher Curl (45)
(:30 rest between rounds)
Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2 (56reps each)
Wt Pull-up (30)
Wt Dip (30)
(rest while partner works)
Wt Chin-up (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Rt (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Lt (30)
Wt Dip (30)
(rest while partner works)
5 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Hammer Strength DY Row (180)
(rest :30 between rounds)
5 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Chest Press (140)
(rest :30 between rounds)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Hammer Strength Standing Shrug (270)
(rest :30 between rounds)
15-12-9
No rest between exercises.
Nautilus Rowing Torso (50)
Front Plate Raise (25)
(no rest between rounds)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Chest Press (140)
8 Alt-Arm Hammer Strength DY Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Shoulder Press (140)
8 Alt-Arm Hammer Strength Front Pulldown (160)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Decline Press (180)
8 Alt-Arm Hammer Strength Low Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Nautilus Multi-Triceps (100)
8 Alt-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)
15-12-9
Incline Sit-up
Nautilus Ab1
Leg Lift
Bench Press
4x4 (265)
1x10 (225)(sling shot)
2x5 (275)(sling shot)
Nautilus Plate Load Pullover
8x (100-125-150-175-200)
5 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Cable Front Pulldown (180)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
8 EZ-Bar Incline French Press (105)
8 EZ-Bar Curl (105)
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
10 Rope Triceps Pushdown (30)
10 EZ-Bar Preacher Curl (65)
(rest :30 between rounds)
3 rounds:
No rest between exercises.
15 Nautilus Lateral Raise (100)
15 Cable Face Pull (30)
(no rest between rounds)
Pull-up/Dip Pyramid (96reps each exercise)
3-5-8-5-3
Pull-up
Bar Dip
(rest while partner works)
Chin-up
Bar Dip
(rest while partner works)
Commando Pull-up Rt
Bar Dip
(rest while partner works)
Commando Pull-up Lt
Bar Dip
(rest while partner works)
15-12-9
Single-Arm Hammer Strength DY Row (180)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds)
15-12-9
Single-Arm Hammer Strength Low Row (180)
Hammer Strength Decline Press (180)
(rest 1:00 between rounds)
15-12-9
Polaris Pec Deck (80)
Nautilus Lateral Raise (100)
Nautilus Rowing Torso (60)
(rest 1:00 between rounds)
15-12-9
Single-Arm Nautilus Multi-Biceps
Single-Arm Nautilus Multi-Triceps
(rest while other arm works)
