Saturday, February 16, 2019

Close Grip Bench Press
5(185-205-235-245)

Weighted Dip
5(45-90-135-90)

MAG Bar Wide Pulldown
8(140-160-180-200) 

Nautilus Rowing Torso 
5x15(50)

Alternating Dumbbell Curl 
8(30-35-40-45-50)

15-12-9
EZ-Bar Front Raise (65)
Leaning French Press
EZ-Bar Curl (65)
(alternate rounds with a partner) 



Thursday, February 14, 2019

Nautilus Rowing Torso
15(40) 12(50) 9(60)

Single-Arm Hammer Strength Low Row 
8(180-270-360)

Single-Arm Hammer Strength Row 
8(180-270-360)

Single-Arm Hammer Strength High Row 
8(180-270-360)

Standing Hammer Strength Shrug 
8(180-270-360-450) 15(270-180)

Nautilus Plate Load Pullover
8(125-175-225)

Superman Curls
2 rounds:
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Narrow Grip Barbell Curl (45)
(alternate rounds with a partner) 




Tuesday, February 12, 2019

Bench Press
8(135) 2(205)

Sling Shot Bench Press
1(275-315-315-365-365)

Tempo Bench Press (:04 eccentric)
8(135-175-190-200)

Tempo Polaris Pec Deck (:04 eccentric)
8(90-100-110)

Tempo Hammer Strength Shoulder Press (:04 eccentric) 
8(140-150-160)

Tempo Cybex Seated Dip (:04 eccentric)
8(120-140-160)

Tempo Front & Side Raise (:04 eccentric)
8(10-15-20)

Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
8(60-70-80)

Tempo EZ-Bar Skull Crusher (:04 eccentric)
8(75-85-95)

Band Triceps Pushdown 
(red band) 4x25



 

Saturday, February 9, 2019

Close Grip Bench Press
5(135-185-205-230)

Weighted Dip
5(25-50-75-100-125)

MAG Bar Wide Grip Pulldown 
8x8(120)

Nautilus Rowing Torso 
(50)15/12/9

Alternating Dumbbell Curl
8(30-35-40-45)

3 rounds:
No rest between exercises.
12 Nautilus Multi-Biceps (100)
30 Hammer Strength Gripper (100)



Thursday, February 7, 2019

Deadlift (floating)
8(225-275-315-365)

Nautilus Plate Load Pullover
8(150-175-200-225)

Single-Arm Hammer Strength DY Row
8(180-270-360)

Hammer Strength Standing Shrug
8(180-270-360-450)

MAG Bar Cable Long Row 
Drop Set: 6(180) 6(135) 12(90) 15(45)
2x12 (140) 

"Superman Curls"
2 rounds:
No rest between exercises.
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Close Grip Barbell Curl (45)
(alternate rounds with a partner)

 

Tuesday, February 5, 2019

Bench Press
8(135) 3(205)

Sling Shot Bench Press
1(275-310-310-310)

Tempo Bench Press (:04 eccentric) 
8(135-175-190-200)

Tempo Polaris Pec Deck (:04 eccentric) 
8(80-90-100)

Tempo Hammer Strength Shoulder Press (:04 eccentric) 
8(140-150-160)

Tempo Cybex Seated Dip (:04 eccentric) 
8(110-130-150)

Tempo Front Raise & Side Raise (:04 eccentric) 
8(10-12.5-15) (each arm)

Tempo Overhead Triceps Extension (:04 eccentric)
8(55-65-75)

Tempo Skull Crusher (:04 eccentric) 
8(135) 8(175) 8(190) 8(200)

Hammer Strength Chest Press
10(180)


Saturday, February 2, 2019

Close Grip Bench Press
5(135-185-205-225)

Weighted Dip 
5(50-75-100-125)

15-12-9-6
EZ-Bar Front Raise (55)
Leaning French Press 
(no rest)

Single-Arm Hammer Strength Row
8(180-270-360)

Single-Arm Hammer Strength Low Row
8(180-270-360)

MAG Bar Wide Grip Pulldown
(140)12/10/8

3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100) 
10 Single-Arm Nautilus Multi-Triceps (100) 
30 Hammer Strength Gripper (100)
(no rest)