2 rounds:
10 Prone Front Raise (5)
10 Prone Lateral Raise (5)
10 Prone Scaption (2.5)
10 Plate Circles (10)
Bench Press
5(135-185-225-250)
Close Grip Bench Press
3(270-270-270)
EZ-Bar Front Raise
8(65-65-65-65)
Dumbbell Row
8(80) 10(100) 8(90)
Nautilus Plate Load Pullover
5(235-235)
Single-Arm Hammer Strength Row
5(410-410)
Concentration Curl
4x12 (20)
Overhead Tube Circles
2x8 (both directions)
2 rounds:
12 Tube External Rotation
12 Band Pull Apart
10 Single-Arm Pullover (5)
10 Standing Scaption (5)
4 rounds:
All movements on a Tempo of 4-1-1-1.
8 Dumbbell Fly (40-45-50-50)
8 Supinated Pulldown (90)
8 Flex Leverage Row (90)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (20-25-30-30)
(rest 1:00 between rounds)
Alternate Arm Dumbbell Curl
8(40-45-50)
Hammer Strength Preacher Curl
5x12 (50)
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
10 Tube Face Pull
Bench Press
5(135-185-225) 1(275) 5(285)
Sling Shot Bench Press
5(275) 1(300) 2(325-325)
Standing Shoulder Press
5(115-135-165)
Weighted Dip (nautilus multi-exercise machine)
3(110-110-110)
Bent Dumbbell Row
5(75-95-125-95)
2 rounds:
10 Prone Front Raise (5)
10 Prone Lateral Raise (5)
10 Prone Scaption (2.5)
8 Plate Circle (10)
Bench Press
5(135-185-225-250)
Close Grip Bench Press
3(265-265-265-265)
EZ-Bar Front Rasie
8(65-65-65-65)
Bent Dumbbell Row
8(80) 10(100) 8(90)
Nautilus Plate Load Pullover
5(225-225)
Single-Arm Hammer Strength Row
5(360-360)
Concentration Curl
4x12 (20)
Overhead Tube Circle (both directions)
2x8
2 rounds:
10 Tube External Rotation
10 Band Pull Apart
10 Single-Arm Pullover (5)
10 Standing Scaption (5)
4 rounds:
All exercises on a tempo of 4-1-1-1
8 Dumbbell Fly (35-40-45-45)
8 Supinated Pulldowwn (90-90-90-90)
8 Flex Leverage Row (90-90-90-90)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (10-20-30-30)
(rest 1:00 between rounds)
Alt. Arm Dumbbell Curl
8(35-40-45)
EZ-Bar Curl
5x12 (65)
2 rounds:
12 Prone Lateral Raise (5)
12 Prone Front Raise (5)
10 Supine Scaption (2.5)
10 Tube Face Pull
Bench Press
5(135-185-225) 1(275) 5(275)
Sling Shot Bench Press
5(275) 1(300) 2(315-315)
Standing Shoulder Press
5(95-115-135-155)
Weighted Dip (Nautilus Multi-Exercise Machine)
5(0) 3(100-100-100)
Bent Dumbell Row
5(75-95-115-95)
Band Triceps Pushdown
100(red)
Upper Body Rest Week
Sleds
4 rounds:
20yd Sled Push Shuttle 135
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Job
(alternate shuttles with a partner)
2 rounds:
10 Tube Front Raise
10 Tube Side Raise
10 Tube Muscle Snatch
10 Plate Circles (5)
10 Supine Scaption (5)
Tempo Bench Press (:02 ecc/:02 pause)
5(205-205-205-205-205)
Nautilus Multi-Exercise Weighted Dip
5(50-60-70-80-90)
Nautilus Plate Load Pullover
12(150) 10(175) 8(200) 6(225-225)
Single-Arm Hammer Strength Row
10(180) 8(270) 6(360) 4(450-450)
Nautilus Rowing Torso
15(50) 12(60) 9(70)
Single-Arm Hammer Strength Front Pulldown
10(180) 8(230) 6(270) 4(320)
Flex Leverage Plate Load Row
10(115) 8(140) 6(165) 4(190)
Single-Arm Hammer Strength Low Row
10(180) 8(270) 6(360) 4(450)
Hammer Strength Standing Shrug
10(180) 8(270) 6(360) 4(450)
Cable Face Pull
20(10) 16(20) 12(30) 8(40)
2 rounds:
15 Dumbbell Front Raise (5)
15 Dumbbell Side Raise (5)
10 Dumbbell Y's (5)
10 Tube Shoulder Extension
10 Straight Arm Ring Row
10 Reverse Grip Ring Row
Bench Press
5(135-185)
Sling Shot Bench Press
5(225-275) 1(300) 5(335)
Bench Press
8(225-275-260-245)
2 rounds:
10 Tube Front Raise
10 Tube Side Raise
10 Tube Muscle Snatch
10 Plate Circles (5)
10 Supine Scaption (5)
Tempo Bench Press (:02 ecc/:02 pause)
5(205-205-205-205-205)
Weighted Dip
5(25-45-70-90-115)
Skull Crusher
10(65-85-105-125)
Bent Dumbbell Row
10(80) 8(90) 6(100) 4(115-115)
Nautilus Plate Load Pullover
12(125) 10(150) 8(175) 6(200) 6(225)
15-12-9
No rest between exercises.
Wide Grip Front Pulldown (100)
Nautilus Rowing Torso (50)
Hammer Strength Preacher Curl (50)
(no rest between rounds)
