Bench Press
8(135) 3(205)

Sling Shot Bench Press
1(275) 1(305-305-305)

Tempo Bench Press (:04 eccentric)
8(135) 8(175) 8(190) 8(200)

Tempo Polaris Pec Deck (:04 eccentric)
8(70-80-90)

Tempo Nautilus Shoulder Press (:04 eccentric)
8(120-130-140)

Tempo Cybex Seated Dip (:04 eccentric)
8(100-120-140)

Tempo Alternating Front & Side Raise (:04 eccentric)
3x8(15 each arm)

Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
3x8(60)

Tempo Skull Crushers (:04 eccentric)
8(65-75-85) 

Nautilus Plate Load Pullover 
6x (100-125-150-175-200-225) 4(250)

Single-Arm Hammer Strength DY Row
8x (180-230-270) 6(320)

MAG Bar Pulldown (wide)
10x (90-135) 8(180)

EZ-Bar Curl
8x (65-85-105)

EZ-Bar Front Raise
3x8 (65)

Single-Arm Nautilus Multi-Biceps
12(100)

Cybex Leg Press
10x (90-140-180-230-270)

Cybex Hack Squat 
3x10 (90)

Hammer Strength Decline Press
4x10 (180)

6 rounds:
No rest between exercises.
10 Hammer Strength Seated Dip (180)
10 EZ-Bar Curl (70)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
20 Hammer Strength Shoulder Press (90)
20 Cable Biceps Curl (50)
(no rest between rounds)

Hammer Strength Ab Crunch 
21-15-9-15-21 (50-70-90-70-50)

Gulf Coast Fitness, Ft Myers, FL

Dumbbell Shoulder Press
8x (40-50-60-70)

Hammer Strength Incline Press
8(180) 6x(230) 8x(180) 

5 rounds.
No rest between exercises.
8 Hammer Strength Standing Shrug (320)
8 Hammer Strength Shoulder Press (180)
8 Dumbbell Lateral Raise (20)
(rest 1:00 between rounds)

Single-Arm Hammer Strength Low Row
8x (180-270-270-270) 12(180)

Single-Arm Hammer Strength Front Pulldown
8(180) 6(270) 8(180)

Seated Cable Row 
15-12-9 (125)

Cable Triceps Pushdown 
15-12-9-9-9 (80-110-140-140-140)

Cybex Chest Press 
30(75)

Miami Iron Gym 

Deadlift (floating)
8x (225-275-315-365)

Legend Leveredge Seated Row
8x (180-230-270-320-360-410)

Hammer Strength Standing Shrug 
10x (180-270-270-270)

3 rounds:
No rest between exercises.
10 Standing Side Delt Raise (40)
8 Hammer Strength Shoulder Press (180)
(rest :30 between rounds)

Hammer Strength Wide Chest 
10x (140-160-160-160)

Hammer Strength Incline Press
4x10 (90)

Hammer Strength Wrist Curl
4x15 (20) Flexion
4x10 (10) Extension
2x15 (10) Flexion
2x10 (0) Extension 

Bobby's Gym Miami, FL

Magnum Badger Row
15-12-9-12-15 (moderate load)
(rest :30 between sets)

Cal Gym Pullover
10x (100-110-120-130-140-150)
(rest :30 between sets)

Cable Lat Pulldown 
10x (100-120-140-160)
(rest :30between rounds)

Chest Supported T-Bar Row 
10x (70-95-95)

Hammer Strength Standing Shrug 
15-12-9 (180)
(rest :15 between sets)

Magnum II Incline Press
15-12-9-12-15 (120-140-160-140-120)
(rest :30 between sets)

Promaxima Chest Press
3x10 (90)

4 rounds:
10 Body Solid Seated Dip (200)
10 Preacher Curl (100)
(rest :30 between rounds)

Cal Gym Overhead Triceps Extension 
10-8-6 (70-80-90)
(rest :10 between sets)

Standing Shoulder Press
8x (95-115-155-155)

Weighted Dip
8x (25-50-100-100)

Nautilus Plate Load Pullover
8x (70-140-210-210)

Hammer Strength DY Row 
8x (180-230-270-270)

Hammer Strength Standing Shrug
5x8 (270)
(rest :30 between sets)

EZ-Bar Curl
8x (65-85-105-105)

EZ-Bar Front Raise 
3x10 (55)

Drag Curl on Nautilus Multi Exercise Machine
5x10 (30)