5 rounds:
No rest between exercises.
12 EZ Bar Triceps Press (125)
12 Cable Seated Row (150)
(rest :30 between rounds)

5 rounds:
No rest between exercises.
12 Nautilus Shoulder Press (100)
12 EZ Bar Upright Row (65)
(rest :30 between rounds)

5 rounds:
No rest between exercises.
12 Nautilus Multi-Triceps (80)
12 EZ Bar Curl (65)
(rest :30 between rounds)

5 rounds:
No rest between exercises.
12 Front Plate Raise (25)
12 Nautilus Rowing Torso (40)
(rest :30 between rounds)

Crunch Machine
100

Standing Press
8(95-115-135-135)

Weighted Dip 
8(25-45-70-70)

Weighted Chin-up 
5(10-20-30-40-40)

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

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

Barbell Curl 
8(65-85-115-115) 
_____________

8 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135lbs
60yd Shuttle Run
(alternate rounds with a partner) 

Bench Press
8(135-185-225-245)

Sling Shot Bench Press 
1(275-305-325-325-325)

10-12-14-16
No rest between exercises.
Dumbbell Bench Press (70-65-60-55)
Dumbbell Fly (50-45-40-35)
Dumbbell Shoulder Press (50-45-40-35)
Dumbbell Lateral Raise (20-20-15-15)

4 rounds:
No rest between exercises.
12 Prone Incline Lateral Raise (15)
8 Pullover & Press (105)

 

12-10-8
No rest between exercises.
Pec Deck (80)
Hammer Strength Horizontal Chest Press (140)
(rest :30 between sets) 

Tempo Hammer Strength Wide Chest (:04 etc)
8(90-90-90 + red mini band)


3 rounds:
No rest between exercises.
12 Flex Triceps Extension (90)
8 Flex Seated Dip (330)
(rest :30 between exercises) 

12-10-8
No rest between exercises.
Flex Lateral Raise (50)
Hammer Strength Shoulder Press (90)
(rest :30 between sets)

3 rounds:
No rest between exercises.
15 Flex Pec Fly (100)
15 Triceps Pushdown (rope) (60)
(no rest between sets)  

Flex Leverage Plate Load Row
8(90-115-140-160-180)

Single-Arm Hammer Strength Front Pulldown
8(90-140-180)

Single-Arm Hammer Strength DY Row
8(140-180-230)

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

Cable Front Pulldown (supinated/narrow) 
15(140) 12(140) 10(140)

Single-Arm Nautilus Multi-Biceps 
10(80-80-80)

10-12-14-16
No rest between exercises.
Flex Rear Delt Fly (90)
Hammer Strength Standing Shrug (180)

 

Bench Press
5(135-185-225) 10(255)

Weighted Chin-up 
10(0-10-20) 8(25)

Pullover & Press
8(65-85-105-155)

4 rounds:
No rest between exercises.
8 EZ Bar Curl (65)
8 EZ Bar Sitting Curl (65)

Flex Lateral Raise 
15(40-40-40-40)

2 rounds:
10 Prone Incline Lateral Raise (5)
10 Prone Incline Extension (5)
10 Supine Scaption (5)

Bench Press
3(135-185-225-245-265)

Close Grip Bench Press
8(225-225-225-225)

Standing Shoulder Press
12(95) 10(115) 8(135) 4(175)

Weighted Dip 
8(45) 6(70) 4(90) 1(135) 4(160) (a little shallow)

Standing Overhead Triceps Extension
10(80-80-80-80)

4 rounds:
No rest between exercises.
10 Cable Seated Row (170)
10 Prone Incline Band Pull Apart

Barbell Curl 
10(95-95-95-95)

Cross Body Hammer Curl 
8(45-45-45)

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