3 rounds:
No rest between exercises.
Hammer Strength Super Incline (140) 10/8/8
Polaris Pec Deck (80) 10/10/10
Cybex Seated Dip (100) 10/10/10
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 8/8/8
Nautilus Plate Load Pullover (150) 8/8/8
Hammer Strength Low Row (180) 8/8/8
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Nautilus Lateral Raise (110) 12/12/12
Hammer Strength Shoulder Press (140) 12/10/8
Nautilus Multi-Triceps (100) 10/10/10
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Nautilus Rowing Torso (50) 12/10/10
Hammer Strength DY Row (140) 12/12/12
Nautilus Multi-Biceps (80) 10/8/8
(rest 1:00 between rounds)
Hammer Strength Standing Shrug
5x15 (180)
(rest 1:00 between sets)
Nautilus Ab1
3x20 (80)
(rest 1:00 between sets)
Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2
Wt Pull-up (45lbs)
Wt Dip (45lbs)
(rest while partner works)
Wt Chin-up (45lbs)
Wt Dip (45lbs)
(rest while partner works)
Wt Commando Pull-up Rt (45lbs)
Wt Dip (45lbs)
(rest while partner works)
Wt Commando Pull-up Lt (45lbs)
Wt Dip (45lbs)
(rest while partner works)
3 rounds:
No rest between exercises.
8 Hammer Strength Super Incline (140)
8 Single-Arm Hammer Strength Low Row (230)
(rest :30 between rounds)
Nautilus Plate Load Pullover
3x8 (150)
(rest 1:00 between rounds)
Single-Arm Hammer Strength Row
3x8 (270)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (120)8/8 (100)10
Single-Arm Nautilus Multi-Triceps (120)8/8 (100)10
(no rest between rounds)
Single-Arm Hammer Strength Front Pulldown
3x8 (180)
(alternate sets with a partner)
Hammer Strength Chest Press
6x8 (140)
(alternate sets with a partner)
Single-Arm Hammer Strength Seated Row
3x8 (270)
(alternate sets with a partner)
Hammer Strength Shoulder Press
6x8 (110)
(alternate sets with a partner)
Single-Arm Hammer Strength DY Row
3x8 (230)
(alternate sets with a partner)
4 rounds:
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)
12-10-8
No rest between exercises.
Hammer Strength Chest Press (180)
Polaris Pec Deck (80)
Cybex Seated Dip (120)
(rest 1:00 between rounds)
12-10-8
No rest between exercises.
Hammer Strength Front Pullover (180)
Nautilus Plate Loaded Pullover (150)
Hammer Strength Seated Row (270)
(rest 1:00 between rounds)
12-10-8
No rest between exercises.
Nautilus Lateral Raise (110)
Hammer Strength Shoulder Press (140)
Cable Triceps Pushdown (50)
(rest 1:00 between rounds)
12-10-8
No rest between exercises.
Hammer Strength High Row (180)
Nautilus Rowing Torso (50)
Hammer Strength Low Row (140)
Hammer Strength Standing Shrug (180)
(rest 1:00 between rounds)
Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2
Wt Pull-up (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Chin-up (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Commando Pull-up Rt (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Commando Pull-up Lt (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Single-Arm Hammer Strength High Row
8x (180-230-270)
(rest while partner works)
Single-Arm Hammer Strength DY Row
8x (180-230-270)
(rest while partner works)
Single-Arm Hammer Strength Low Row
8x (180-230-270)
(rest while partner works)
2 rounds:
No rest between exercises.
20 Nautilus Rowing Torso (40)
20 Nautilus BTN Pulldown (90)
(alternate rounds with partner)
2 rounds:
No rest between exercises.
20 Nautilus Lateral Raise (80)
20 Hammer Strength Standing Shrug (180)
(alternate rounds with partner)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps
10 Single-Arm Nautilus Multi-Triceps
(no rest between rounds)
Reverse Grip Triceps Pushdown
5x10 (30)
15-13-11
No rest between exercises.
Hammer Strength Shoulder Press (140)
Nautilus Lateral Raise (100)
Cybex Seated Dip (100)
(rest 1:00 between rounds)
15-13-11
No rest between exercises.
Hammer Strength High Row (180)
Nautilus Rowing Torso (60)
Hammer Strength Low Row (180)
(rest 1:00 between rounds)
15-13-11
No rest between exercises.
Neutral Grip Dumbbell Incline Press (65 each hand)
Polaris Pec Deck (70)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds)
15-13-11
No rest between exercises.
Nautilus Supinated Pulldown (100)
Nautilus Plate Loaded Pullover (100)
Hammer Strength Seated Row (180)
(rest 1:00 between rounds)
15-13-11
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
(no rest between rounds)
Bench Press
2x2 (285)
2x2 (295) (sling shot)
10-8-6
No rest between exercises.
Nautilus Plate Loaded Pullover (200)
Hammer Strength Chest Press (180)
(rest 1:30 between rounds)
Single-Arm Hammer Strength Row
8x (180-270-360)
(alternate rounds with a partner)
Single-Arm Hammer Strength Low Row
8x (180-270-320)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Nautilus Rowing Torso (60)
12 Nautilus Lateral Raise (110)
12 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)
1 round:
15 Single-Arm Nautilus Multi-Biceps (110)
15 Single-Arm Nautilus Multi-Triceps (110)
(rest while other arm works)
