Thursday 9/21/17

No rest between movements:
Nautilus Super Pullover (180) 8+1assisted
Chin-up (Bwt) 8
Seated Row (160) 8

Rest 3:00

No rest between movements:
Nautilus Super Pullover (180) 7
Chin-up (Bwt) 6
Seated Row (160) 8+1assisted

Rest 3:00

No rest between movements:
Pec Deck (100) 9+1assisted
Close Grip Chest Press (100) 9+1assisted
Seated Dip (100) 7+1assisted

Rest 3:00

No rest between movements:
Pec Deck (100) 8+1 assisted
Close Grip Chest Press (90) 11+1assisted
Seated Dip (100) 6

Rest 2:00

Singe-Arm Nautilus Curl (120) 10+2eccentric

Rest 2:00

Singe-Arm Nautilus Curl (120) 8+2eccentric

Rest 1:00

Rope Triceps Pushdown (60) 15

Rest :30

Rope Triceps Pushdown (60) 10

Rest 1:00

2 rounds:
50 Band Pull Aparts
15 Plate Raises (25)
(rest :30)