Bench Press
20(135-155-175-155-135)
3 rounds:
No rest between exercises.
20 Flex Pec Fly (100)
20 Dumbbell Lateral Raise (20)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
20 Upright Row (65)
20 Flex Seated Dip (270)
(rest 1:00 between rounds)
Overhead Triceps Extension (rope)
20(50-50-50)
Reverse Grip Bench Press
10(135-155-175-195)
Pec Deck
20(60-60-60)
Hammer Strength Shoulder Press
12(90) 10(110) 8(130) 6(150) 4(170)
Nautilus 70 Degree Shoulder
20(60-60-60)
Cable Triceps Pushdown (rope)
20(60-60-60)
Nautilus Multi-Triceps
20(60-60-60)
Flex Rear Delt Fly
15(80-80-80)
Chin-up
9(0-0-0)
Neutral Grip Pull-up
7(0-0-0)
Cable Seated Row(neutral/narrow)
15(140-140-140)
Nautilus Plate Load Pullover
15(100-100-100)
Hammer Strength Preacher Curl
15(50-50-50)
Dumbbell Cross-Body Hammer Curl
15(20-20-20)
Nautilus Multi-Biceps
15(70) 12(70) 9(70)
Flex Rear Delt Fly
15(80-80-80)
Bench Press
20(135-145-155)
Flex Pec Fly
20(90-90-90)
Dumbbell Lateral Raise
20(15-15-15)
Upright Row
20(55-55-55)
Cable Overhead Triceps Extension (rope)
20(50-50-50)
Nautilus Multi-Triceps
20(60-60-60)
Cable Triceps Pushdown (rope)
20(50-50-50)
Hammer Strength Incline Press
10(90-140-140-140)
3 rounds:
10 Hammer Strength Behind The Neck Press (90)
10 Hammer Strength Lateral Raise (30)
(rest 1:00 between rounds)
3 rounds:
10 Hammer Strength Front Military Press (90)
10 Precor Pec Fly (80)
10 Hammer Strength Seated Dip (180)
(rest 1:00 between rounds)
Single-Arm Pulse Seated Biceps Curl
12(20) 10(30) 10(40) 8(40) 10(30)
Cyber Seated Triceps Extension
10(62.5-62.5-62.5)
Plate Load Cybex Converging Shoulder Press
10(50-50-50)
Cable Triceps Pushdown
20(50-50-50)
Cybex Pec Fly
15(62.5) 12(62.5) 9(62.5)
Chin-up
8(0-0-0)
Neutral Grip Pull-up
6(0-0-0)
Cable Seated Row (MAG Bar neutral/narrow)
15(130-130-130)
Nautilus Plate Load Pullover
15(100-100-100)
Hammer Strength Preacher Curl
15(50-50-50)
Dumbbell Hammer Curl
15(20-20-20)
Bench Press
20(135-135-135)
Flex Pec Fly
20(80-80-80)
Dumbbell Lateral Raise
20(15-15-15)
Upright Row
20(45-45-45)
Rope Overhead Triceps Extension
20(50-50-50)
Rope Triceps Pushdown
20(50-50-50)
