Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 15(75) 
(rest :10 between sets)

Wide Grip Pulldown
10(100) 8(150) 6(200) 15(75) 
(rest :10 between sets)

Hammer Strength Seated Row
10(180) 8(270) 6(360) 15(180) 
(rest :10 between sets)

Hammer Strength Standing Shrug
10(180) 8(270) 6(360) 15(180) 
(rest :10 between sets)

EZ-Bar Curl
10(65) 8(85) 6(105) 15(55) 
(rest :10 between sets)

Dumbbell Crossbody Hammer Curl
10(30) 8(40) 6(50) 15(30) 
(rest :10 between sets)

Hammer Strength Gripper
10(90) 8(135) 6(180) 15(90) 
(rest :10 between sets)