Deadlift (floating)
8(225-275-315-365)
Nautilus Plate Load Pullover
8(125-150-175-200)
Nautilus Supinated Pulldown
8(100-110-120-130)
6-9-12-15
No rest between exercises.
MAG Bar Seated Row (narrow/neutral) (180-160-135-115)
Hammer Strength Standing Shrug (360-320-270-230)
(alternate rounds with a partner)
"Superman Curls"
2 rounds:
Don't set the bar down.
5 EZ-Bar Curl (105)
10 Wide Grip EZ-Bar Curl (75)
15 Reverse Grip EZ-Bar Curl (45)
20 Close Grip EZ-Bar Curl (15)
(alternate rounds with a partner)
Bench Press
8(135) 3(205)
Sling Shot Bench Press
1(275) 1(305-305-305)
Tempo Bench Press (:04 eccentric)
8(135) 8(175) 8(190) 8(200)
Tempo Polaris Pec Deck (:04 eccentric)
8(70-80-90)
Tempo Nautilus Shoulder Press (:04 eccentric)
8(120-130-140)
Tempo Cybex Seated Dip (:04 eccentric)
8(100-120-140)
Tempo Alternating Front & Side Raise (:04 eccentric)
3x8(15 each arm)
Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
3x8(60)
Tempo Skull Crushers (:04 eccentric)
8(65-75-85)
Nautilus Plate Load Pullover
6x (100-125-150-175-200-225) 4(250)
Single-Arm Hammer Strength DY Row
8x (180-230-270) 6(320)
MAG Bar Pulldown (wide)
10x (90-135) 8(180)
EZ-Bar Curl
8x (65-85-105)
EZ-Bar Front Raise
3x8 (65)
Single-Arm Nautilus Multi-Biceps
12(100)
Cybex Leg Press
10x (90-140-180-230-270)
Cybex Hack Squat
3x10 (90)
Hammer Strength Decline Press
4x10 (180)
6 rounds:
No rest between exercises.
10 Hammer Strength Seated Dip (180)
10 EZ-Bar Curl (70)
(rest :30 between rounds)
3 rounds:
No rest between exercises.
20 Hammer Strength Shoulder Press (90)
20 Cable Biceps Curl (50)
(no rest between rounds)
Hammer Strength Ab Crunch
21-15-9-15-21 (50-70-90-70-50)
Gulf Coast Fitness, Ft Myers, FL
Dumbbell Shoulder Press
8x (40-50-60-70)
Hammer Strength Incline Press
8(180) 6x(230) 8x(180)
5 rounds.
No rest between exercises.
8 Hammer Strength Standing Shrug (320)
8 Hammer Strength Shoulder Press (180)
8 Dumbbell Lateral Raise (20)
(rest 1:00 between rounds)
Single-Arm Hammer Strength Low Row
8x (180-270-270-270) 12(180)
Single-Arm Hammer Strength Front Pulldown
8(180) 6(270) 8(180)
Seated Cable Row
15-12-9 (125)
Cable Triceps Pushdown
15-12-9-9-9 (80-110-140-140-140)
Cybex Chest Press
30(75)
Miami Iron Gym
Deadlift (floating)
8x (225-275-315-365)
Legend Leveredge Seated Row
8x (180-230-270-320-360-410)
Hammer Strength Standing Shrug
10x (180-270-270-270)
3 rounds:
No rest between exercises.
10 Standing Side Delt Raise (40)
8 Hammer Strength Shoulder Press (180)
(rest :30 between rounds)
Hammer Strength Wide Chest
10x (140-160-160-160)
Hammer Strength Incline Press
4x10 (90)
Hammer Strength Wrist Curl
4x15 (20) Flexion
4x10 (10) Extension
2x15 (10) Flexion
2x10 (0) Extension
Bobby's Gym Miami, FL
Magnum Badger Row
15-12-9-12-15 (moderate load)
(rest :30 between sets)
Cal Gym Pullover
10x (100-110-120-130-140-150)
(rest :30 between sets)
Cable Lat Pulldown
10x (100-120-140-160)
(rest :30between rounds)
Chest Supported T-Bar Row
10x (70-95-95)
Hammer Strength Standing Shrug
15-12-9 (180)
(rest :15 between sets)
Magnum II Incline Press
15-12-9-12-15 (120-140-160-140-120)
(rest :30 between sets)
Promaxima Chest Press
3x10 (90)
4 rounds:
10 Body Solid Seated Dip (200)
10 Preacher Curl (100)
(rest :30 between rounds)
Cal Gym Overhead Triceps Extension
10-8-6 (70-80-90)
(rest :10 between sets)
Standing Shoulder Press
8x (95-115-155-155)
Weighted Dip
8x (25-50-100-100)
Nautilus Plate Load Pullover
8x (70-140-210-210)
Hammer Strength DY Row
8x (180-230-270-270)
Hammer Strength Standing Shrug
5x8 (270)
(rest :30 between sets)
EZ-Bar Curl
8x (65-85-105-105)
EZ-Bar Front Raise
3x10 (55)
Drag Curl on Nautilus Multi Exercise Machine
5x10 (30)
Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-325-325-325)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (85-75-65-55)
Polaris Pec Deck (90-80-70-50)
Nautilus Shoulder Press (140-130-110-90)
Nautilus Lateral Raise (130-120-110-100)
(alternate rounds with a partner)
Leaning French Press
5x10
4 rounds:
No rest between exercises.
12 Prone Rear Delt Raise (20)
12 Ring Row
(alternate rounds with a partner)
Dumbbell Bench Press
8x (70-80-90-90)
Single-Arm Hammer Strength Front Pulldown
8x (140-180-230-230)
10-12-14-16
No rest between exercises.
Hammer Strength Shoulder Press (180-160-140-110)
Nautilus Lateral Raise (130-120-110-100)
Dumbbell Incline Press (70-60-50-40)
EZ-Bar Front Raise (35-35-35-35)
(rest 1:30 between rounds)
Hammer Strength Standing Shrug
5x15 (180)
(rest :15 between sets)
Reverse Grip Cable Triceps Pushdown
10x (20-25-30-35-40)
(rest :30 between sets)
Standing Shoulder Press
8x (95-115-145-145)
Weighted Dip
8x (25-50-85-85)
Single-Arm Hammer Strength Low Row
8x (180-270-360-270-180)
3 rounds:
No rest between exercises.
8 Nautilus Supinated Pulldown (120)
10 Nautilus Plate Load Pullover (150)
12 Nautilus Multi-Biceps (80)
30 Hammer Strength Gripper (90)
(rest 1:30 between rounds)
_____________________________________________
Sleds
2 rounds:
60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 135lbs
20yd Sled Push Shuttle 180lbs
60yd Farmers Walk Shuttle 70lbs (each hand)
20yd Sled Push Shuttle 180lbs
40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle 90lbs
60yd Farmers Walk Shuttle 70lbs (each hand)
200m Recovery Jog
(Alternate shuttles with a partner)
Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-320-320-320)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (80-70-60-50)
Polaris Pec Deck (90-80-70-60)
Nautilus Shoulder Press (140-130-120-100)
Nautilus Lateral Raise (120-110-100-90)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
12 Incline Bench Rear Delt Raise (15)
12 Ring Row
(rest :30 between rounds)
Nautilus Ab1
3x20 (90)
Dumbbell Bench Press
8x (65-75-85-85) (each hand)
MAG Bar Front Pulldown
8x (90-135-180-180)
10-12-14-16
Hammer Strength Shoulder Press (160-140-120-90)
EZ-Bar Upright Row (65-65-65-65)
Dumbbell Incline Press (65-55-45-40)
EZ-Bar Front Raise (35-35-35-35)
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
10x (20-25-30-35-40-45)
(rest :30 between sets)
Standing Shoulder Press
8x (95-115-135-135)
Weighted Dip
8x (25-50-75-75)
Nautilus Plate Load Pullover
8x (150-175-200-225)
3 rounds:
No rest between exercises.
8 Single-Arm Hammer Strength High Row (230)
8 Single-Arm Hammer Strength DY Row (180)
8 Single-Arm Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)
Single-Arm Nautilus Multi-Biceps
4x8 (100)
Hammer Strength Gripper
3x30 (115)
________________________________________________________
Sleds
4 rounds:
20yd Sled Push Shuttle 135lbs
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
120yd Farmers Walk 70lbs (each hand)
(alternate shuttles with a partner)
Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-315-315-315)
10-12-14-16
No rest between exercises.
Dumbbell Bench (75-65-55-45 each hand)
Polaris Pec Deck (80-70-60-50)
Nautilus Shoulder Press (130-120-110-100)
Nautilus Lateral Raise (110-100-90-80)
(alternate rounds with partner)
4 rounds:
No rest between exercises.
12 Incline Prone Delt Raise (15 each hand)
12 Ring Row
(alternate rounds with a partner)
