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)
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)
Hammer Strength Chest Press
3x10 (90)
Dumbbell Bench Press
8(70-80-90-90)
10-12-14-16
Dumbbell Shoulder Press (55-45-35-25)
EZ Bar Upright Row (65-55-45-35)
Dumbbell Incline Press (55-45-35-25)
EZ Bar Front Raise (65-55-45-35)
(rest 1:30 between rounds)
Hammer Strength Wide Chest
3x10 (180)
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)
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)
Hammer Strength Chest Press
3x10 (90)
Dumbbell Bench Press
8(60-70-80-80)
10-12-14-16
Seated Dumbbell Shoulder Press (55-45-35-25)
Upright Row (65-55-45-35)
Dumbbell Incline Press (55-45-35-25)
EZ-Bar Front Raise (65-55-45-35)
(rest 2:00 between rounds)
Standing Shoulder Press
8(95-115-135-135)
Weighted Dip
8(0-25-45-70-70)
Flex Leverage Seated Row
5x12 (110)
MAG Bar Front Pulldown (mid/neutral)
5x12 (110)
Hammer Strength Standing Shrug
5x12 (180)
Single-Arm Nautilus Multi-Biceps
3x12 (80)
