Standing Shoulder Press
3(95-115-135)
1(155-185-205-225-225)
Hammer Strength Shoulder Press
10(180) 8(180) 6(180)
Flex Lateral Raise
10(50-50-50-50)
Cable Front Pulldown (narrow/neutral)
8(170-190-210)
Cable Seated Row (narrow/neutral)
8(160-180-200-220)
3 rounds:
No rest between exercises.
10 Flex Rear Delt Fly (120)
15 Band Pull Apart (red)
Single-Arm Nautilus Multi-Biceps
8(120-120-120)
Single-Arm Bilsolator
10(105) 10(90) 10(75)
Hammer Strength Gripper
25(90-90-90)
Bench Press
5(135-185-225)
1(225-275-275-315-335)
3(350) 12(275)
Hammer Strength Incline Press
8(230) 6(270)
Flex Leverage Chest Press (plate loaded)
8(230) 6(270)
Tempo Flex Seated Dip (:04 ecc)
8(330-330)
Polaris Pec Deck
8(100-100)
Nautilus Multi-Triceps
9(150) 8(150) 7(150)
3 rounds:
No rest between exercises.
12 Single-Arm Bisolator (105)
25 Single-Arm Band Pushdown (red)
(rest 1:00 between rounds)
10 rounds:
30yd Prowler Push 140lbs
(rest 1:00 between rounds)
Standing Press
3(95-115-135)
1(155-185)
5(200)
Cable Front Pulldown (wide)
15(150) 12(170) 10(190) 8(210)
Cable Seated Row
15(130) 12(150) 10(170) 8(190)
3 rounds:
No rest between exercises.
12 Flex Lateral Raise (60)
12 Flex Rear Delt Fly (110)
12 Band Pull Apart (red)
(rest :30 between rounds)
Single-Arm Nautilus Multi-Biceps
10(110-110-110)
Single-Arm Bisolator
10(105) 8(105) 6(105)
Hammer Strength Gripper
25(90-90-90)
10 rounds:
40yd Prowler Push Shuttle 90lbs (different sled)
(as 3 person relay)
Bench Press
5(135-185-225)
1(225-275-315-335)
3(347) 6(315) 18(225)
Weighted Dip
8(45-90)
Hammer Strength Incline Press
8(180-230)
Flex Leverage Chest Press (plate load)
8(180-230)
Nautilus Multi-Triceps
8(110-130-150)
3 rounds:
No rest between exercises.
10 Single-Arm Bilsolator (115)
25 Single-Arm Band Pushdown (red)
(rest 1:00 between rounds)
Standing Shoulder Press
5(95-115-135)
1(135-155)
9(185)
Flex Leverage Seated Row (plate loaded)
8(140-160-180)
Cable Front Pulldown (neutral grip)
15(140) 12(160) 10(180) 8(200)
3 rounds:
No rest between exercises.
12 Flex Lateral Raise (50)
12 Flex Rear Delt Fly (100)
12 Band Pull Apart (red)
(rest 1:00 between rounds)
Single-Arm Nautilus Multi-Biceps
10(100-100-100)
(rest 1:00 between sets)
Single-Arm Flex Bisolator
10(90-90-90)
(rest 1:00 between sets)
