2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
All exercises at a tempo of 4-1-1-1
8 Tempo Pec Deck (90-100-100)
8 Tempo Supinated Pulldown (120-140-140)
8 Tempo Flex Cable Row (140-160-160)
8 Tempo Front Raise (thumbs up) (55-55-55)
8 Tempo Nautilus Multi-Triceps (100-120-120)
(rest 1:00 between rounds)
Barbell Curl
8(45-65-85-105-125)
5 rounds:
8 Tempo Hammer Strength Preacher Curl (60-60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330-330)
(no rest between rounds)
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