Hammer Strength Decline Press
8(90-140-180-180-180)
Close Grip Bench Press
5(135-185-205-225)
Nautilus Plate Load Pullover
8(100-150-200)
Weighted Dip Nautilus Multi-Exercise Machine
5(0-40-60-80-100)
15-12-10-8
Single-Arm Multi Biceps (70-80-90-100)
Single-Arm Multi-Triceps (70-80-90-100)
Tempo Nautilus AB (:04 ecc)
20(110)
Saturday, September 28, 2019
Thursday, September 26, 2019
2 rounds:
15 Nautilus 70 Degree Shoulder (80)
15 Nautilus Rowing Torso (50)
Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-305-305-305)
All exercises at Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Dumbbell Fly
8(45-50-55)
Tempo Weighted Dip on Nautilus Multi-Exercise
8(0-40-50-60)
Tempo Dumbbell Shoulder Press
8(55-55-55)
Tempo Alt Front Raise & Side Raise
8(15-15-15) (each exercise)
Tempo Cable Pushdown
8(30-30-30)
Tempo Hammer Strength Wide Chest
8(180-180-180)
Tempo Hammer Strength Preacher Curl
8(75-75-75)
Tempo Nautilus AB
20(100) 15(100) 10(100)
15 Nautilus 70 Degree Shoulder (80)
15 Nautilus Rowing Torso (50)
Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-305-305-305)
All exercises at Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Dumbbell Fly
8(45-50-55)
Tempo Weighted Dip on Nautilus Multi-Exercise
8(0-40-50-60)
Tempo Dumbbell Shoulder Press
8(55-55-55)
Tempo Alt Front Raise & Side Raise
8(15-15-15) (each exercise)
Tempo Cable Pushdown
8(30-30-30)
Tempo Hammer Strength Wide Chest
8(180-180-180)
Tempo Hammer Strength Preacher Curl
8(75-75-75)
Tempo Nautilus AB
20(100) 15(100) 10(100)
Thursday, September 19, 2019
Nautilus 70 Degree Shoulder
15-12-10-8 (80-90-100-110)
Flex Leverage Plate Loaded Row
15-12-10-8 (120-140-160-180)
Wide Front Pulldown
15-12-10-8 (120-140-140-140)
Flex Cable Row
15-12-10-8 (160-160-160-160)
Hammer Strength Standing Shrug
15-12-10-8 (180-180-180-180)
Hammer Strength Preacher Curl
15-12-10-8 (50-50-50-50)
Nautilus Ab
20(100)
15-12-10-8 (80-90-100-110)
Flex Leverage Plate Loaded Row
15-12-10-8 (120-140-160-180)
Wide Front Pulldown
15-12-10-8 (120-140-140-140)
Flex Cable Row
15-12-10-8 (160-160-160-160)
Hammer Strength Standing Shrug
15-12-10-8 (180-180-180-180)
Hammer Strength Preacher Curl
15-12-10-8 (50-50-50-50)
Nautilus Ab
20(100)
Tuesday, September 17, 2019
Saturday, September 14, 2019
Hammer Strength Wide Chest
3x10 (180)
Dumbbell Bench Press
8(70-80-90-100)
10-12-14-16
Hammer Strength Shoulder Press (130-110-90-70)
EZ-Bar Upright Row (65-55-45-45)
Hammer Strength Super Incline (130-90-60-40)
EZ-Bar Front Raise (65-55-45-45)
(rest 1:30 between rounds)
Hammer Strength Decline Press
3x10 (180)
3x10 (180)
Dumbbell Bench Press
8(70-80-90-100)
10-12-14-16
Hammer Strength Shoulder Press (130-110-90-70)
EZ-Bar Upright Row (65-55-45-45)
Hammer Strength Super Incline (130-90-60-40)
EZ-Bar Front Raise (65-55-45-45)
(rest 1:30 between rounds)
Hammer Strength Decline Press
3x10 (180)
Thursday, September 12, 2019
3 rounds:
10 Lying Shoulder Adduction (15)
10 Single-Arm Pullover (15)
20 Band Pull Apart
Earthquake Bar Shoulder Press
2x15 (26lbs kettlebells)
Standing Shoulder Press
8(95-115) 1(135) 8(155-155)
Weighted Dip
8(0-25-45) 1(90) 8(115-90)
Flex Leverage Row
5x12 (140)
MAG Bar Front Pulldown (mid/neutral)
5x12 (140)
Flex Seated Cable Row
10-12-14-16 (180-160-140-120)
Flex Cable Curl
10-12-14-16 (50-40-30-20)
10 Lying Shoulder Adduction (15)
10 Single-Arm Pullover (15)
20 Band Pull Apart
Earthquake Bar Shoulder Press
2x15 (26lbs kettlebells)
Standing Shoulder Press
8(95-115) 1(135) 8(155-155)
Weighted Dip
8(0-25-45) 1(90) 8(115-90)
Flex Leverage Row
5x12 (140)
MAG Bar Front Pulldown (mid/neutral)
5x12 (140)
Flex Seated Cable Row
10-12-14-16 (180-160-140-120)
Flex Cable Curl
10-12-14-16 (50-40-30-20)
Tuesday, September 10, 2019
2 rounds:
20 Band Pull Apart
20 Band Triceps Push Down
Earthquake Bar
3x15 (44lbs kettlebells)
Flex Cable Row
3x10 (150)
Bench Press
8(135-185) 1(225) 8(245)
Sling Shot Bench Press
1(275-305-335-335-335)
10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (55-45-35-25)
Dumbbell Shoulder Press (55-45-35-25)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row
Hammer Strength Decline Press
2x15 (180)
Band Triceps Pushdown
100 (red band)
20 Band Pull Apart
20 Band Triceps Push Down
Earthquake Bar
3x15 (44lbs kettlebells)
Flex Cable Row
3x10 (150)
Bench Press
8(135-185) 1(225) 8(245)
Sling Shot Bench Press
1(275-305-335-335-335)
10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (55-45-35-25)
Dumbbell Shoulder Press (55-45-35-25)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row
Hammer Strength Decline Press
2x15 (180)
Band Triceps Pushdown
100 (red band)
Saturday, September 7, 2019
Thursday, September 5, 2019
2 rounds:
12 Lying Shoulder Adductions (15)
12 Single-Arm Dumbbell Pullover (15)
12 Band Pull Apart
12 Band Triceps Pushdown
Earthquake Bar Bench Press
2x20 (44lbs Kettlebells)
Standing Shoulder Press
8(95-115-145-145)
Weighted Dip
8(0-25-45-90-90)
Flex Leverage Seated Row
5x12 (130)
MAG Bar Front Pulldown (mid/neutral)
5x12 (130)
Hammer Strength Standing Shrug
5x12 (180)
Hammer Strength Preacher Curl
5x12 (45)
12 Lying Shoulder Adductions (15)
12 Single-Arm Dumbbell Pullover (15)
12 Band Pull Apart
12 Band Triceps Pushdown
Earthquake Bar Bench Press
2x20 (44lbs Kettlebells)
Standing Shoulder Press
8(95-115-145-145)
Weighted Dip
8(0-25-45-90-90)
Flex Leverage Seated Row
5x12 (130)
MAG Bar Front Pulldown (mid/neutral)
5x12 (130)
Hammer Strength Standing Shrug
5x12 (180)
Hammer Strength Preacher Curl
5x12 (45)
Tuesday, September 3, 2019
3 rounds:
15 Tube Lateral Raise
15 Band Pull Apart
15 Band Triceps Pushdown
Hammer Strength Wide Chest
10(90-140-180-180)
Bench Press
8(135-185-235)
Sling Shot Bench Press
1(275-305-330-330-330)
10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (50-40-30-20)
Dumbbell Shoulder Press (50-40-30-20)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row
Hammer Strength Wide Chest
2x15 (140)
15 Tube Lateral Raise
15 Band Pull Apart
15 Band Triceps Pushdown
Hammer Strength Wide Chest
10(90-140-180-180)
Bench Press
8(135-185-235)
Sling Shot Bench Press
1(275-305-330-330-330)
10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (50-40-30-20)
Dumbbell Shoulder Press (50-40-30-20)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row
Hammer Strength Wide Chest
2x15 (140)
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