Hammer Strength Incline Press
10(90-140-180)

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

Sling Shot Bench Press
3(275-315-335-355)

Tempo Bench Press (:04 ecc)
8(135-175-190-215)

Tempo Dumbbell Fly (:04 ecc) 
8(45-55-65)

Tempo Weighted Dip 
8(25-45-70)

Tempo Dumbbell Shoulder Press
8(50-60-70)

Tempo Alternating Front & Side Raise (:04 ecc)
8(10-15-20) (each way)

Tempo Dumbbell Overhead Triceps Extension (:04)
8(70-80-90)

Tempo Skull Crusher (:04 ecc)
8(65-85-115)

 

Close Grip Bench Press
5(135-185-205-225-245-245)

Weighted Dip 
5(45-70-90-115-135)

EZ Bar Pullover & Press
6(65-85-105-155)

Nautilus Plate Load Pullover 
6(100-150-225)

Barbell Curl 
6(45-95-115-135)

Incline Dumbbell Curl 
8(30-35-40)

Gibson Preacher Curl 
10(30)

 

Weighted Chin-up
3(0-25-45-70)

Flex Leverage Row (plate loaded)
6(90-180-230)

Single-Arm Hammer Strength Front Pulldown 
6(180-230-270)

Single-Arm Hammer Strength Low Row 
6(180-270-360)

Hammer Strength Standing Shrug  
8(180-270-360)

Wide Grip Pull-up 
8(0-0-0)

Gibson Preacher Curl 
10(30-30-30)
__________________________________

8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run 
30yd Sled Push 
10 Russian Kettlebell Swing 70lbs
(alternate rounds with a partner)
 

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

Sling Shot Bench Press
1(275-305-320-335)

Tempo Bench Press (:04 ecc)
8(135-175-190-205)

Tempo Dumbbell Fly (:04 ecc)
8(40-50-60)

Weighted Dip (:04 ecc)
8(25-45-70)

Tempo Dumbbell Shoulder Press (:04 ecc)
8(40-50-60)

Tempo Alternating Front & Side Raise (:04 ecc)
8(10-12.5-15) (8 each way)

Tempo Dumbbell Overhead Triceps Extension (:04 ecc) 
8(60-70-80)

Tempo Skull Crusher (:04 ecc)
8(65-85-105)

 

Gold's Gym 
Venice, CA

Flex Leverage Incline (plate loaded)
12(50) 10(75) 8(100) 6(100)
(rest :30 between sets)

Hammer Strength Wide Chest 
12(180) 10(180) 8(180)
(rest :30 between sets)

Hammer Strength Shoulder Press
12(100) 10(100) 8(100)
(rest :30 between sets) 

StarTrac Chest Press (plate loaded)
15(140) 12(140) 10(140) 8(140)
(rest :30 between sets) 

Precore Overhead Triceps Extension 
12(50-50-50-50)
(rest :30 between sets)

Rope Cable Triceps Pushdown 
10(50-50-50-50)
(rest :30 between sets)
______________________________

Waxman's Gym 

8 rounds:
40yd Sled Push Shuttle 180lbs
80yd Shuttle Run
(alternate rounds with a partner)

Gold's Gym 
Venice, CA

Nautilus XPload Row
12(140) 10(180) 10(230) 8(270)

Hammer Strength Wide Pulldown 
12(180) 10(230) 8(270) 6(320)

Single-Arm Hammer Strength Low Row 
12(180) 10(230) 8(270)

Cable Front Pulldown (wide)
12(80) 10(100) 8(120) (odd weight stack)

Standing Shrug 
20(180-180-180)

EZ Bar Curl 
12(60-60-60-60)

Single-Arm Flex Bisolator 
10(80-90-90-90)

Deload Week

Bench Press
8(135-185-205-225)

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

12-10-8
No rest between exercises.
Hammer Strength Wide Chest (140 + Red Mini Bands)
Polaris Pec Deck (80)
(rest 1:00 between rounds) 

Wide Front Pulldown (neutral)
15(120) 12(140) 10(160) 8(180)

3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Single-Arm Band Triceps Pushdown (red)
(rest :30 between rounds)