Bench Press
5(135-185-225) 1(275-275-275-275-275)

Cable Long Row 
10(120) 12(110) 14(100) 16(90)

Cable Triceps Pushdown 
10(60) 12(50) 14(40) 16(30)

Cable Biceps Curl
10(40) 12(30) 14(20) 16(10)

 

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(280-280)

EZ Bar Front Raise 
4x8 (65)

Bent Dumbbell Row 
8(80) 10(100) 8(90)

Single-Arm Hammer Strength DY Row
5(360-360)

Concentration Curl 
4x12 (20)

Tube Overhead Circles 
2x10 (both directions)

 

2 rounds:
15 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)

4 rounds:
All exercises on a 4-1-1-1 tempo.
8 Dumbbell Fly (45-50-55-60)
8 Supinated Pulldown (90)
8 Flex Leverage Row (90)
8 Neutral Grip EZ-Bar Front Raise  (45)
8 Reverse Grip Triceps Pushdown (35) 
(rest 1:00 between rounds) 

Alt-Arm Dumbbell Curl
8(40) 6(50) 4(60)

Hammer Strength Preacher Curl
12(60-60) 10(60)

 

2 rounds:
15 Prone Incline Lateral Raise (5)
15 Prone Incline Front Raise (5)
10 Supine Scaption (5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-315) 6(315)

Sling Shot Bench Press
5(275) 1(315) 2(365-365)

Standing Press
5(95-135) 1(155) 6(185)

Weighted Dip on Nautilus Multi Exercise Machine
5(0) 3(130-140-150) 

Bent Dumbbell Row 
5(90-130-160-160)

2 rounds:
12 Prone Front Raise (5)
12 Prone Lateral Raise (5)
12 Supine Scaption (2.5)
10 Plate Circles (both direction) (10)

Bench Press
5(135-185-225-250)

Close Grip Bench Press
3(275-275-275) 

EZ-Bar Front Raise 
8(65-65-65-65)

Bent Dumbbell Row 
8(80) 10(100) 8(90)

Nautilus Plate Load Pullover
5(250-250)

Single-Arm Hammer Strength Row 
5(500-500-500)

Concentration Curl 
4x12 (20)

Tube Overhead Circles
2x12 (both directions) 

 

2 rounds:
12 Tube External Rotation 
12 Band Pull Apart 
12 Single-Arm Pullover (10)
12 Standing Scaption (2.5) 

4 rounds:
Tempo of 4-1-1-1
8 Dumbbell Fly (40-45-50-55)
8 Nautilus Supinated Pulldown (100)
8 Flex Leverage Row (90-100-110-110)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (30-40-40-40)
(rest 1:00 between rounds)

Alternate Arm Dumbbell Curl
6(40-45-50-55)

Hammer Strength Preacher Curl 
12(60-60-50)

 

2 rounds:
12 Prone Lateral Raise (5)
12 Prone Front Raise (5) 
12 Supine Scaption (2.5)
12 Tube Face Pull 

Bench Press 
5(135-185-225) 1(275) 5(305)

Sling Shot Bench Press 
5(275) 1(315) 2(345-345)

Standing Press 
5(95-135) 1(155) 5(175)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0) 3(120-120-120)

Bent Dumbbell Row 
5(75-95-135-135)