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)
Sunday, December 30, 2018
Saturday, December 29, 2018
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)
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)
Thursday, December 27, 2018
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)
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)
Monday, December 24, 2018
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)
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)
Saturday, December 22, 2018
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)
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)
Thursday, December 20, 2018
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)
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)
Tuesday, December 18, 2018
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)
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)
Saturday, December 15, 2018
Weighted Pull-up/Weighted Dip Pyramid
2-3-4-3-2 (56 reps both exercise)
Weighted Pull-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Chin-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Rt (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Lt (35lbs)
Weighted Dip (35)
(rest while partner works)
10-8-6
No rest between exercises.
Hammer Strength Chest Press (180)
Single-Arm Hammer Strength DY Row (230)
(no rest between sets)
Wide Grip Cable Lat Pulldown
3x10 (180)
(rest :30 between sets)
Hammer Strength Shoulder Press
(180) 10/8/6
(rest :30 between sets)
12-10-8
Nautilus Lateral Raise (110)
Nautilus Rowing Torso (60)
(no rest between sets)
2-3-4-3-2 (56 reps both exercise)
Weighted Pull-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Chin-up (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Rt (35lbs)
Weighted Dip (35)
(rest while partner works)
Weighted Commando Pull-up Lt (35lbs)
Weighted Dip (35)
(rest while partner works)
10-8-6
No rest between exercises.
Hammer Strength Chest Press (180)
Single-Arm Hammer Strength DY Row (230)
(no rest between sets)
Wide Grip Cable Lat Pulldown
3x10 (180)
(rest :30 between sets)
Hammer Strength Shoulder Press
(180) 10/8/6
(rest :30 between sets)
12-10-8
Nautilus Lateral Raise (110)
Nautilus Rowing Torso (60)
(no rest between sets)
Thursday, December 13, 2018
4 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Nautilus Plate Load Pullover (150)
8 Cybex Seated Dip (120)
(rest 1:00 between rounds)
4 rounds:
No rest Between exercises.
8 Hammer Strength Front Pulldown (180)
8 Hammer Strength Shoulder Press (140)
8 MAG Bar Cable Row (135)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (230)
8 Nautilus Mult-Triceps (100)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
8 Nautilus Multi-Biceps (80)
(rest 1:00 between rounds)
Hammer Strength Standing Shrug
8x15 (180)
(rest :30 between rounds)
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Nautilus Plate Load Pullover (150)
8 Cybex Seated Dip (120)
(rest 1:00 between rounds)
4 rounds:
No rest Between exercises.
8 Hammer Strength Front Pulldown (180)
8 Hammer Strength Shoulder Press (140)
8 MAG Bar Cable Row (135)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (230)
8 Nautilus Mult-Triceps (100)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
8 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
8 Nautilus Multi-Biceps (80)
(rest 1:00 between rounds)
Hammer Strength Standing Shrug
8x15 (180)
(rest :30 between rounds)
Tuesday, December 11, 2018
Bench Press
3x3 (275)
2x3 (285) (sling shot)
15x (225) (sling shot)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320-360)
3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (175)
8 Hammer Strength Chest Press (180)
8 Hammer Strength High Row (270)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
10 EZ-Bar Incline French Press (105)
10 EZ-Bar Curl (105)
(rest 1:30 between rounds)
15-12-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
Barbell Wrist Curl (75)
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Reverse Grip Triceps Extension (10-15-20-25-30)
10 Hammer Strength Preacher Curl (45)
(:30 rest between rounds)
3x3 (275)
2x3 (285) (sling shot)
15x (225) (sling shot)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320-360)
3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (175)
8 Hammer Strength Chest Press (180)
8 Hammer Strength High Row (270)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
10 EZ-Bar Incline French Press (105)
10 EZ-Bar Curl (105)
(rest 1:30 between rounds)
15-12-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
Barbell Wrist Curl (75)
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Reverse Grip Triceps Extension (10-15-20-25-30)
10 Hammer Strength Preacher Curl (45)
(:30 rest between rounds)
Saturday, December 8, 2018
Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2 (56reps each)
Wt Pull-up (30)
Wt Dip (30)
(rest while partner works)
Wt Chin-up (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Rt (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Lt (30)
Wt Dip (30)
(rest while partner works)
5 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Hammer Strength DY Row (180)
(rest :30 between rounds)
5 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Chest Press (140)
(rest :30 between rounds)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Hammer Strength Standing Shrug (270)
(rest :30 between rounds)
15-12-9
No rest between exercises.
Nautilus Rowing Torso (50)
Front Plate Raise (25)
(no rest between rounds)
2-3-4-3-2 (56reps each)
Wt Pull-up (30)
Wt Dip (30)
(rest while partner works)
Wt Chin-up (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Rt (30)
Wt Dip (30)
(rest while partner works)
Wt Commando Pull-up Lt (30)
Wt Dip (30)
(rest while partner works)
5 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Hammer Strength DY Row (180)
(rest :30 between rounds)
5 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Chest Press (140)
(rest :30 between rounds)
Single-Arm Hammer Strength Low Row
8x (180-230-270-320)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Hammer Strength Standing Shrug (270)
(rest :30 between rounds)
15-12-9
No rest between exercises.
Nautilus Rowing Torso (50)
Front Plate Raise (25)
(no rest between rounds)
Thursday, December 6, 2018
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Chest Press (140)
8 Alt-Arm Hammer Strength DY Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Shoulder Press (140)
8 Alt-Arm Hammer Strength Front Pulldown (160)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Decline Press (180)
8 Alt-Arm Hammer Strength Low Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Nautilus Multi-Triceps (100)
8 Alt-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)
15-12-9
Incline Sit-up
Nautilus Ab1
Leg Lift
No rest between exercises.
8 Alt-Arm Hammer Strength Chest Press (140)
8 Alt-Arm Hammer Strength DY Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Shoulder Press (140)
8 Alt-Arm Hammer Strength Front Pulldown (160)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Decline Press (180)
8 Alt-Arm Hammer Strength Low Row (180)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Alt-Arm Nautilus Multi-Triceps (100)
8 Alt-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)
15-12-9
Incline Sit-up
Nautilus Ab1
Leg Lift
Tuesday, December 4, 2018
Bench Press
4x4 (265)
1x10 (225)(sling shot)
2x5 (275)(sling shot)
Nautilus Plate Load Pullover
8x (100-125-150-175-200)
5 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Cable Front Pulldown (180)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
8 EZ-Bar Incline French Press (105)
8 EZ-Bar Curl (105)
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
10 Rope Triceps Pushdown (30)
10 EZ-Bar Preacher Curl (65)
(rest :30 between rounds)
3 rounds:
No rest between exercises.
15 Nautilus Lateral Raise (100)
15 Cable Face Pull (30)
(no rest between rounds)
4x4 (265)
1x10 (225)(sling shot)
2x5 (275)(sling shot)
Nautilus Plate Load Pullover
8x (100-125-150-175-200)
5 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Cable Front Pulldown (180)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
8 EZ-Bar Incline French Press (105)
8 EZ-Bar Curl (105)
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
10 Rope Triceps Pushdown (30)
10 EZ-Bar Preacher Curl (65)
(rest :30 between rounds)
3 rounds:
No rest between exercises.
15 Nautilus Lateral Raise (100)
15 Cable Face Pull (30)
(no rest between rounds)
Saturday, December 1, 2018
Pull-up/Dip Pyramid (96reps each exercise)
3-5-8-5-3
Pull-up
Bar Dip
(rest while partner works)
Chin-up
Bar Dip
(rest while partner works)
Commando Pull-up Rt
Bar Dip
(rest while partner works)
Commando Pull-up Lt
Bar Dip
(rest while partner works)
15-12-9
Single-Arm Hammer Strength DY Row (180)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds)
15-12-9
Single-Arm Hammer Strength Low Row (180)
Hammer Strength Decline Press (180)
(rest 1:00 between rounds)
15-12-9
Polaris Pec Deck (80)
Nautilus Lateral Raise (100)
Nautilus Rowing Torso (60)
(rest 1:00 between rounds)
15-12-9
Single-Arm Nautilus Multi-Biceps
Single-Arm Nautilus Multi-Triceps
(rest while other arm works)
3-5-8-5-3
Pull-up
Bar Dip
(rest while partner works)
Chin-up
Bar Dip
(rest while partner works)
Commando Pull-up Rt
Bar Dip
(rest while partner works)
Commando Pull-up Lt
Bar Dip
(rest while partner works)
15-12-9
Single-Arm Hammer Strength DY Row (180)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds)
15-12-9
Single-Arm Hammer Strength Low Row (180)
Hammer Strength Decline Press (180)
(rest 1:00 between rounds)
15-12-9
Polaris Pec Deck (80)
Nautilus Lateral Raise (100)
Nautilus Rowing Torso (60)
(rest 1:00 between rounds)
15-12-9
Single-Arm Nautilus Multi-Biceps
Single-Arm Nautilus Multi-Triceps
(rest while other arm works)
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