Nautilus Plate Load Pullover 
5x12 (150)

Cable Pulldown 
5x12 (150)

Cable Seated Row 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (180)

2 rounds:
Barbell Curl 4x4 (115)
-followed by-
21's Biceps (65)

 

Bench Press
5(215-250-280-265-230)

Deadlift 
5(455)

3 rounds:
8 Standing French Press (115)
10 Cybex Seated Dip (120)
12 Nautilus Multi-Biceps (80)
(rest 1:30 between rounds)

Horizontal Hammer Strength Chest Press
3x10 (140)

Sling Shot bench Press
3(185-225-275-330) 7(315)

Dumbbell Bench Press
3x8 (100)

Nautilus Lateral Raise 
8(120-140-160-180)

EZ-Bar Front Raise 
3x8 (65) 

Strap Triceps Pushdown 
5x12 (30) 

 

Deadlift 
15(365)

MAG Bar Wide Pulldown 
5x12 (150)

Seated Cable Row 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (180)

Alt Arm Standing Dumbbell Curl
6(40-50-60)

Single-Arm Nautilus Multi-Biceps 
Drop Set 6(100-90-80-70-60)

 

Hammer Strength Horizontal Bench Press
3x10 (140)

Bench Press
5(185-215-250-230-205) 

Standing Shoulder Press 
8(115) 6(135) 4(155) 2(175) 

Weighted Dip 
8(60) 6(80) 4(100) 2(120)

Standing French Press 
4x8 (105) 

4 rounds:
12 Nautilus Rowing Torso (50)
12 Ring Row 

Hammer Strength Horizontal Bench Press
10(90-140-180)

Sling Shot Bench Press
3(185-225-275-325-315) 10(275) 

Dumbbell Bench Press
8(90-100-100)

Nautilus Lateral Raise 
8(140-150-160)

EZ-Bar Front Raise 
3x8 (65)

Cable Triceps Pushdown 
8(50-60-70-80-90)
Drop Set 6(100) 6(75) 6(50) 6(25) 

Cable Curl 
5x12 (20)

Deadlift 
3(225-275-315-365-405-455)

Nautilus Plate Load Pullover 
6(125-175-225-275) 

Single-Arm Hammer Strength Low Row 
6(180-270-360-450) 

Wide Grip Cable Pulldown 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (230)

Barbell Curl 
6(65-95-115-135) 

Dumbbell Concentration Curl
(25)12/10/8/6