Close Grip Bench Press
5(185-205-235-245)
Weighted Dip
5(45-90-135-90)
MAG Bar Wide Pulldown
8(140-160-180-200)
Nautilus Rowing Torso
5x15(50)
Alternating Dumbbell Curl
8(30-35-40-45-50)
15-12-9
EZ-Bar Front Raise (65)
Leaning French Press
EZ-Bar Curl (65)
(alternate rounds with a partner)
Nautilus Rowing Torso
15(40) 12(50) 9(60)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength High Row
8(180-270-360)
Standing Hammer Strength Shrug
8(180-270-360-450) 15(270-180)
Nautilus Plate Load Pullover
8(125-175-225)
Superman Curls
2 rounds:
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Narrow Grip Barbell Curl (45)
(alternate rounds with a partner)
Bench Press
8(135) 2(205)
Sling Shot Bench Press
1(275-315-315-365-365)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(90-100-110)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(120-140-160)
Tempo Front & Side Raise (:04 eccentric)
8(10-15-20)
Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
8(60-70-80)
Tempo EZ-Bar Skull Crusher (:04 eccentric)
8(75-85-95)
Band Triceps Pushdown
(red band) 4x25
Close Grip Bench Press
5(135-185-205-230)
Weighted Dip
5(25-50-75-100-125)
MAG Bar Wide Grip Pulldown
8x8(120)
Nautilus Rowing Torso
(50)15/12/9
Alternating Dumbbell Curl
8(30-35-40-45)
3 rounds:
No rest between exercises.
12 Nautilus Multi-Biceps (100)
30 Hammer Strength Gripper (100)
Deadlift (floating)
8(225-275-315-365)
Nautilus Plate Load Pullover
8(150-175-200-225)
Single-Arm Hammer Strength DY Row
8(180-270-360)
Hammer Strength Standing Shrug
8(180-270-360-450)
MAG Bar Cable Long Row
Drop Set: 6(180) 6(135) 12(90) 15(45)
2x12 (140)
"Superman Curls"
2 rounds:
No rest between exercises.
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Close Grip Barbell Curl (45)
(alternate rounds with a partner)
Bench Press
8(135) 3(205)
Sling Shot Bench Press
1(275-310-310-310)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(80-90-100)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(110-130-150)
Tempo Front Raise & Side Raise (:04 eccentric)
8(10-12.5-15) (each arm)
Tempo Overhead Triceps Extension (:04 eccentric)
8(55-65-75)
Tempo Skull Crusher (:04 eccentric)
8(135) 8(175) 8(190) 8(200)
Hammer Strength Chest Press
10(180)
Close Grip Bench Press
5(135-185-205-225)
Weighted Dip
5(50-75-100-125)
15-12-9-6
EZ-Bar Front Raise (55)
Leaning French Press
(no rest)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength Low Row
8(180-270-360)
MAG Bar Wide Grip Pulldown
(140)12/10/8
3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
30 Hammer Strength Gripper (100)
(no rest)
