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

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

Weighted Dip
8(0-25-45-70-90)

Hammer Strength Shoulder Press
4x12 (140)

Dumbbell Lateral Raise 
4x15 (15) 

Overhead Triceps Extension
8(65-85-105-125)

Rope Triceps Pushdown 
15(70-70-60-60)

Icarian Lateral Raise 
2x20 (20)

Pause Squat (:03 in bottom) 
2(225-275-315-365-315-225)

Box Squat (above parallel) 
5(225-315-405)

Icarian Hack Squat 
8(180-270-360) 

Reverse Hyper
2x20 (270) 

Nautilus Ab 
2x20 (190) 

Bench Press
5(185-225-265-245-205)

Pin Press
5(225-275-315)

Floor Dumbbell Fly 
8(30-40-50-70)

Neutral Grip dumbbell Incline Press
2x15 (70) 

Nautilus Plate Loaded Pullover 
8(100-150) 6(250) 

Barbell Curl 
8(65-95) 6(135) 

Reverse Curl 
2x15 (45)

 Pause Deadlift 
2(275-345-405-375-315)

Good Morning 
8(95-135-185)

Bent Barbell Row 
8(135-185-225)

Nautilus XPLoad Pulldown 
10(180-230-270)

Flex Leverage Row 
3x10 (180) 

Dumbbell Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (170) 

Icarian Standing lateral Raise 
15(15-20-25-30)

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

Weighted Dip 
8(0-25-45-70-90)

Hammer Strength Shoulder Press
3x12 (140)

Dumbbell Lateral Raise 
4x15 (15)

Overhead Triceps Extension
8(65-85-105-105)

3 rounds:
15 Plate Raise (35) 
15 Rope Triceps Pushdown (60) 

Pause Squat (:03 in bottom) 
2(225-275-335-305-255)

Box Squat 
5(275-315-365)

Icarian Hack Squat 
8(90-180-360) 

Reverse Hyper
2x20 (230) 

Nautilus Ab
2x20 (150) 

Bench Press
5(165-205-245-225-205)

Pin Press 
5(185-225-275)

Floor Dumbbell Fly 
8(30-40-50-65)

Neutral Grip Dumbbell Incline Press
2x15 (60) 

Nautilus Pullover 
8(100-150-225) 

Barbell Curl 
8(65-95-125)

Reverse Grip Curl
2x15 (45) 

Nautilus Rear Delt Fly 
3x15 (50)