Sunday 1/7/18

Tempo :02 eccentric/:02 concentric:
Hammer Strength Chest Press (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Nautilus Pullover (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Hammer Strength Seated Dip (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Seated Row (140) 6x6 
(rest :30 between sets)

2 rounds:
Lateral Raise (25) 12/12
Nautilus Shoulder Press (120) 8/8
Band Pull Apart (red) 50/50
(rest 1:00 between rounds)

2rounds:
Single-Arm Nautilus Curl (110) 12/12
Rope Triceps Extension (60) 12/12
Hammer Strength Gripper (100) 30/30
(rest 1:00 between rounds)

2 rounds:
Lateral Raise (25) 12/12
Bent Lateral Raise (25) 12/12
Shrugs on Hammer Chest Press (140) 12/12
(rest 1:00 between rounds) 

Rope Curls (40) 3x12

Hammer Strength Chest Press (140) 15/12/9

Hammer Strength Gripper (55-65-75) 70/50/30