Hammer Strength Single-Arm Front Pulldown 
8(140-180-230-270)

Hammer Strength Single-Arm DY Row 
8(180-270-360)

Nautilus BTN Pulldown
15(100) 12(110) 10(120) 8(130)

Flex Fitness Cable Row
15(150) 12(160) 10(170) 8(180)

10-12-14-16
Nautilus Rowing Torso (50)
Hammer Strength Standing Shrug (180)

Bench Press
8(135) 5(185) 3(225)

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

All exercises at a Tempo of :04 Eccentric

Tempo Bench Press 
8(135-175-190-200)

Tempo Dumbbell Fly 
8(50-55-60)

Tempo Flex Fitness Seated Dip 
8(240-270-300-330)

Tempo Dumbbell Shoulder Press
8(50-55-60)

Tempo Alternating Front & Side Lateral Raise 
8(15-15-15) (each exercise)

Tempo Nautilus Multi-Triceps 
8(70-80-90-100)

Hammer Strength Decline Press
8(90-140-180-180-180)

Close Grip Bench Press
5(135-185-205-225)

Nautilus Plate Load Pullover
8(100-150-200)

Weighted Dip Nautilus Multi-Exercise Machine
5(0-40-60-80-100)

15-12-10-8
Single-Arm Multi Biceps (70-80-90-100)
Single-Arm Multi-Triceps (70-80-90-100)

Tempo Nautilus AB (:04 ecc)
20(110)

 

2 rounds:
15 Nautilus 70 Degree Shoulder (80)
15 Nautilus Rowing Torso (50)

Bench Press
8(135) 5(185) 3(225)

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

All exercises at Tempo of :04 Eccentric

Tempo Bench Press
8(135-175-190-200)

Tempo Dumbbell Fly 
8(45-50-55)

Tempo Weighted Dip on Nautilus Multi-Exercise
8(0-40-50-60)

Tempo Dumbbell Shoulder Press
8(55-55-55)

Tempo Alt Front Raise & Side Raise
8(15-15-15) (each exercise)

Tempo Cable Pushdown 
8(30-30-30)

Tempo Hammer Strength Wide Chest 
8(180-180-180)

Tempo Hammer Strength Preacher Curl 
8(75-75-75)

Tempo Nautilus AB
20(100) 15(100) 10(100)

 

Nautilus 70 Degree Shoulder 
15-12-10-8 (80-90-100-110)

Flex Leverage Plate Loaded Row
15-12-10-8 (120-140-160-180)

Wide Front Pulldown 
15-12-10-8 (120-140-140-140)

Flex Cable Row 
15-12-10-8 (160-160-160-160)

Hammer Strength Standing Shrug 
15-12-10-8 (180-180-180-180)

Hammer Strength Preacher Curl
15-12-10-8 (50-50-50-50)

Nautilus Ab 
20(100)

 

Earthquake Bar Bench Press
3x10 (53lb kettlebells)

Bench Press 
8(135-185-225)

Sling Shot Bench Press
1(275-305-315-315-315)

3 rounds:
12 Pec Deck (80)
10 Hammer Strength Wide Chest (180)
12 Cable Triceps Pushdown (50) 
(alternate rounds with a partner)

 

Hammer Strength Wide Chest 
3x10 (180)

Dumbbell Bench Press
8(70-80-90-100)

10-12-14-16
Hammer Strength Shoulder Press (130-110-90-70)
EZ-Bar Upright Row (65-55-45-45)
Hammer Strength Super Incline (130-90-60-40)
EZ-Bar Front Raise (65-55-45-45)
(rest 1:30 between rounds) 

Hammer Strength Decline Press
3x10 (180)