15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Pulldown (180)
Hammer Strength Chest Press (140)
Hammer Strength Low Row (180)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Military Press (120)
Hammer Strength DY Row (180)
Cybex Seated Dip (110)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength High Row (180)
Hammer Strength Decline Press (140)
Hammer Strength Preacher Curl (70)
(alternate rounds with a partner)
_________________________

5 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Cable Triceps Pushdown (45)
(no rest between rounds)

5 rounds:
10 Hammer Strength Preacher Curl (45)
10 Cable Triceps Pushdown (45)

(no rest between rounds)