Wednesday 1/10/18

3 rounds:

10 BTN Pulldown (90-100-110)

10 Supinated Grip Pulldown (90-100-110) 

(rest 1:00 between rounds)

3 rounds:

10 Pulldown to Front (110)

(rest 1:00 between sets)

Single-Arm Nautilus Curl 

(110) 12/10/8/6/4 

(rest :30 between sets)

Nautilus AB1

(100) 25/20/15/10/5

(rest :30 between sets)

Hammer Strength Gripper 

(80) 3x30 

(rest :30 between sets)

Rest 10:00

3 rounds: 

Each exercise to failure. No rest between exercises. 

8-12 Nautilus OH Press (120) 12/10/8

8-12 HS Chest Press (140) 10/10/8

8-12 HS Seated Dip (140) 12/8/8

(rest 1:00 between rounds)

Hammer Strength Pullover

(180) 10-8-6-4 

(rest :30 between sets)

1 round:

Each exercise to failure. No rest between exercises.

Single-Arm Nautilus Curl (110) 15/15

Lateral Raise (20) 20

Bent Lateral Raise (20) 10