Pause Deadlift (:01 BK) 
2(245-315-375-345-275) 

Good Morning 
8(95-115-135)

Bent Barbell Row 
8(135-185-225)

Nautilus XPLoad Pulldown 
12(180) 10(230) 8(270) 

Flex Leverage Row
12(140) 10(180) 8(180) 

Dumbbell Rear Delt Fly
4x15 (15) 

Nautilus Ab 
2x20 (150) 

Banded Dynamic Bench Press (red bands)
8 sets of 3 (135+bands) 

Seated Shoulder Press 
8(95-115-135-155)

Weighted Dip 
8(0-25-45-90) 

Dumbbell Lateral Raise 
3x15 (15)

Hammer Strength Shoulder Press
3x12 (140) 

Overhead Triceps Extension 
8(65-85-85-85)

Rope Triceps Pushdown 
3x12 (60) 

Pause Squat (:03 in bottom) 
2(205-255-305-280-230) 

Box Squat 
5(225-275-315) 

Icarian Hack Squat 
8(90-180-270) 

2 rounds:
20 Reverse Hyper (90) 
:30 Wt Plank Hold (45) 

Nautilus Rear Delt Fly 
4x15 (50) 

Flex Leverage Row 
12(90-140-180) 8(230)

Nautilus Plate Load Pullover
3x12 (100) 

Nautilus XPLoad Pulldown 
3x12 (180) 

Cable Seated Row
2x15 (150) 

Tsunami Bar Pulldown 
2x15 (130) 

Dumbbell Rear Delt Fly 
3x15 (15)

2 rounds: 
No rest between exercises.
15 Bilsolator (75)
30 Gripper (50) 

2 rounds:
No rest between exercises.
15 45º Back extension (0)
15 Nautilus Ab (150)

4 rounds:
No rest between exercises.
15 Icarian Standing lateral Raise (25)
Hammer Strength Shoulder Press 15(50) 12(90) 10(140) 8(180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
15 Polaris Pec Deck (70) 
15 Omega Flying Dip (100)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Wide Grip Cybex Shoulder Press (50) 
8 Neutral Grip Cybex Shoulder Press (50)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
12 Plate Circles (both directions) (25)
12 Plate Side to Side (25)
(alternate rounds with a partner) 

Spreader Bar Triceps Pushdown 
4x15 (60) 

Dumbbell Lateral Raise 
3x15 (12.5) 

Overhead Triceps Extension 
3x15 (50) 

Push-up 
3x15 (0) 

Pendulum Hip Press
15(180-220-270-270) 

Icarian Hack Squat 
12(90-135-180) 

Dynabody Super Squat 
10(180-225-270) 

2 rounds: 
15 Back Ext (0) 
15 Nautilus Ab (150) 

Rest :30 between sets.

Flex Leverage Chest Press 
4x15 (90) 

Hammer Strength Shoulder Press
3x15 (90) 

Icarian Standing Lateral Raise 
3x15 (20) 

Omega Flying Dip 
3x15 (80) 

3 rounds: 
No rest between exercises.
15 Polaris Pec Deck (60) 
15 Rope Triceps Pushdown (60) 

3 rounds:
No rest between exercises.
15 Plate Raise (25)
15 Rope Triceps Pushdown (60)