Close Grip Bench Press
5(135-185-225-245-265)
Nautilus Plate Load Pullover
8(100-150-250)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-60-70-80-90-100)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Barbell Curl
8(65-85-105)
12-10-8
Nautilus Multi-Triceps (100-110-120)
Nautilus Multi-Biceps (100-100-100)
Tempo Hammer Strength Wide Chest (:04 etc)
10(180) 8(180) 6(180)
Single-Arm Hammer Strength DY Row
8(180-270-320-360)
Single-Arm Hammer Strength Front Pulldown
8(180-230) 6(270)
Flex Fitness Cable Row
15(160) 12(170) 10(180) 8(190)
Nautilus BTN Pulldown
15(110) 12(120) 10(130) 8(140)
10-12-14-16
Nautilus Rowing Torso (50-50-50-50)
Hammer Strength Standing Shrug (180-180-180-180)
Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-315-315-315)
All Exercises on Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Pec Deck
8(90-100-110)
Tempo Flex Fitness Seated Dip
8(330-330-330-330)
Tempo Hammer Strength Shoulder Press
8(90-90-90)
Tempo Alternating Front & Side Raise
8(15-15-15) (each exercise)
Tempo Nautilus Multi Triceps
8(100-100-100)
Tempo Nautilus 70 Degree Shoulder
8(100-100-100)
Back Squat
5(60kg-80kg-100kg-80kg-60kg)
Tempo Nautilus AB (:04 ecc)
20(120)
Tempo Hammer Strength Wide Chest (:04 etc)
8(90-140-180-180-180)
Close Grip Bench Press
5(135-185-205-230)
Nautilus Plate Loaded Pullover
8(100-150-225)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-60-70-80)
Barbell Curl
8(65-85-105)
4 rounds:
Single-Arm Multi Biceps (80-90-100-110)
Single-Arm Multi-Triceps (80-90-100-110)
Nautilus 70 Degree Shoulder
10(100-100-100)
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)
