Deadlift
5(225-275-315-365-405)
Nautilus Plate Load Pullover
8(150-200-250)
Single-Arm Hammer Strength DY Row
8(180-270-360)
MAG Bar Front Pulldown (mid/neutral)
8(140-180-180)
Hammer Strength Standing Shrug
10(180-230-270-320-360) 20(180)
Straight Bar Curl
8(65-85-105-125) (some cheat)
3 rounds:
4 DB Curl + 4 DB Hammer Curl + 4 Alt Arm DB Curl (30)
(alternate rounds with a partner)
Thursday, February 28, 2019
Tuesday, February 26, 2019
Hammer Strength Horizontal Bench Press
10(90-140-180)
Bench Press
5(165-200-230-215-185)
Standing Shoulder Press
10(125) 8(135) 6(145) 4x(155)
Weighted Dip
10(40) 8(60) 6(80) 4(100)
Standing French Press
8(65-75-85-95-105-115)
Strap Triceps Pushdown
10(50) 12(40) 14(30) 16(20)
4 rounds:
12 Nautilus Rowing Torso (60)
12 Ring Row
(rest :30 between rounds)
10(90-140-180)
Bench Press
5(165-200-230-215-185)
Standing Shoulder Press
10(125) 8(135) 6(145) 4x(155)
Weighted Dip
10(40) 8(60) 6(80) 4(100)
Standing French Press
8(65-75-85-95-105-115)
Strap Triceps Pushdown
10(50) 12(40) 14(30) 16(20)
4 rounds:
12 Nautilus Rowing Torso (60)
12 Ring Row
(rest :30 between rounds)
Saturday, February 23, 2019
Bench Press
8x3 (225)
5 rounds:
10 Cybex Seated Dip (100)
10 MAG Bar Wide Pulldown (140)
(alternate rounds with a partner)
5 rounds:
15 Nautilus Rowing Torso (50)
15 Face Pull (20)
(no rest between rounds)
5 rounds:
4 Seated DB Curl + 4 Seated Hammer Curl + 4 Alt Arm Curl (35)
12 Triceps Pushdown (40)
30 Hammer Strength Gripper (100)
(alternate rounds with a partner)
8x3 (225)
5 rounds:
10 Cybex Seated Dip (100)
10 MAG Bar Wide Pulldown (140)
(alternate rounds with a partner)
5 rounds:
15 Nautilus Rowing Torso (50)
15 Face Pull (20)
(no rest between rounds)
5 rounds:
4 Seated DB Curl + 4 Seated Hammer Curl + 4 Alt Arm Curl (35)
12 Triceps Pushdown (40)
30 Hammer Strength Gripper (100)
(alternate rounds with a partner)
Thursday, February 21, 2019
Deadlift (floating)
15(135-225-315)
9-12-15
Single-Arm Hammer Strength Front Pulldown (270-230-180)
Single-Arm Hammer Strength Low Row (270-230-180)
Single-Arm Hammer Strength Row (270-230-180)
(rest 1:30 between rounds)
Cable Seated Row
Drop Set 6(200) 8(150) 10(100) 12(50)
Hammer Strength Standing Shrug
15(180-270-360-270-180)
EZ-Bar Curl
3 rounds:
21's (65)
(rest 1:30 between rounds)
15(135-225-315)
9-12-15
Single-Arm Hammer Strength Front Pulldown (270-230-180)
Single-Arm Hammer Strength Low Row (270-230-180)
Single-Arm Hammer Strength Row (270-230-180)
(rest 1:30 between rounds)
Cable Seated Row
Drop Set 6(200) 8(150) 10(100) 12(50)
Hammer Strength Standing Shrug
15(180-270-360-270-180)
EZ-Bar Curl
3 rounds:
21's (65)
(rest 1:30 between rounds)
Tuesday, February 19, 2019
Bench Press
8(135-185-225) 5(255)
Sling Shot Bench Press
1(275-315-335-335-335)
9-12-15
Polaris Pec Deck (110-100-90)
Hammer Strength Chest Press (180-160-140)
Triceps Pushdown (90-70-50)
(rest 1:00 between rounds)
9-12-15
EZ-Bar Front Raise (85-75-65)
Nautilus Lateral Raise (130-120-110)
Nautilus Rowing Torso (70-60-50)
(rest 1:00 between rounds)
8(135-185-225) 5(255)
Sling Shot Bench Press
1(275-315-335-335-335)
9-12-15
Polaris Pec Deck (110-100-90)
Hammer Strength Chest Press (180-160-140)
Triceps Pushdown (90-70-50)
(rest 1:00 between rounds)
9-12-15
EZ-Bar Front Raise (85-75-65)
Nautilus Lateral Raise (130-120-110)
Nautilus Rowing Torso (70-60-50)
(rest 1:00 between rounds)
Saturday, February 16, 2019
Thursday, February 14, 2019
Nautilus Rowing Torso
15(40) 12(50) 9(60)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength High Row
8(180-270-360)
Standing Hammer Strength Shrug
8(180-270-360-450) 15(270-180)
Nautilus Plate Load Pullover
8(125-175-225)
Superman Curls
2 rounds:
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Narrow Grip Barbell Curl (45)
(alternate rounds with a partner)
15(40) 12(50) 9(60)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength High Row
8(180-270-360)
Standing Hammer Strength Shrug
8(180-270-360-450) 15(270-180)
Nautilus Plate Load Pullover
8(125-175-225)
Superman Curls
2 rounds:
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Narrow Grip Barbell Curl (45)
(alternate rounds with a partner)
Tuesday, February 12, 2019
Bench Press
8(135) 2(205)
Sling Shot Bench Press
1(275-315-315-365-365)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(90-100-110)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(120-140-160)
Tempo Front & Side Raise (:04 eccentric)
8(10-15-20)
Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
8(60-70-80)
Tempo EZ-Bar Skull Crusher (:04 eccentric)
8(75-85-95)
Band Triceps Pushdown
(red band) 4x25
8(135) 2(205)
Sling Shot Bench Press
1(275-315-315-365-365)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(90-100-110)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(120-140-160)
Tempo Front & Side Raise (:04 eccentric)
8(10-15-20)
Tempo Dumbbell Overhead Triceps Extension (:04 eccentric)
8(60-70-80)
Tempo EZ-Bar Skull Crusher (:04 eccentric)
8(75-85-95)
Band Triceps Pushdown
(red band) 4x25
Saturday, February 9, 2019
Thursday, February 7, 2019
Deadlift (floating)
8(225-275-315-365)
Nautilus Plate Load Pullover
8(150-175-200-225)
Single-Arm Hammer Strength DY Row
8(180-270-360)
Hammer Strength Standing Shrug
8(180-270-360-450)
MAG Bar Cable Long Row
Drop Set: 6(180) 6(135) 12(90) 15(45)
2x12 (140)
"Superman Curls"
2 rounds:
No rest between exercises.
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Close Grip Barbell Curl (45)
(alternate rounds with a partner)
8(225-275-315-365)
Nautilus Plate Load Pullover
8(150-175-200-225)
Single-Arm Hammer Strength DY Row
8(180-270-360)
Hammer Strength Standing Shrug
8(180-270-360-450)
MAG Bar Cable Long Row
Drop Set: 6(180) 6(135) 12(90) 15(45)
2x12 (140)
"Superman Curls"
2 rounds:
No rest between exercises.
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Close Grip Barbell Curl (45)
(alternate rounds with a partner)
Tuesday, February 5, 2019
Bench Press
8(135) 3(205)
Sling Shot Bench Press
1(275-310-310-310)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(80-90-100)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(110-130-150)
Tempo Front Raise & Side Raise (:04 eccentric)
8(10-12.5-15) (each arm)
Tempo Overhead Triceps Extension (:04 eccentric)
8(55-65-75)
Tempo Skull Crusher (:04 eccentric)
8(135) 8(175) 8(190) 8(200)
Hammer Strength Chest Press
10(180)
8(135) 3(205)
Sling Shot Bench Press
1(275-310-310-310)
Tempo Bench Press (:04 eccentric)
8(135-175-190-200)
Tempo Polaris Pec Deck (:04 eccentric)
8(80-90-100)
Tempo Hammer Strength Shoulder Press (:04 eccentric)
8(140-150-160)
Tempo Cybex Seated Dip (:04 eccentric)
8(110-130-150)
Tempo Front Raise & Side Raise (:04 eccentric)
8(10-12.5-15) (each arm)
Tempo Overhead Triceps Extension (:04 eccentric)
8(55-65-75)
Tempo Skull Crusher (:04 eccentric)
8(135) 8(175) 8(190) 8(200)
Hammer Strength Chest Press
10(180)
Saturday, February 2, 2019
Close Grip Bench Press
5(135-185-205-225)
Weighted Dip
5(50-75-100-125)
15-12-9-6
EZ-Bar Front Raise (55)
Leaning French Press
(no rest)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength Low Row
8(180-270-360)
MAG Bar Wide Grip Pulldown
(140)12/10/8
3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
30 Hammer Strength Gripper (100)
(no rest)
5(135-185-205-225)
Weighted Dip
5(50-75-100-125)
15-12-9-6
EZ-Bar Front Raise (55)
Leaning French Press
(no rest)
Single-Arm Hammer Strength Row
8(180-270-360)
Single-Arm Hammer Strength Low Row
8(180-270-360)
MAG Bar Wide Grip Pulldown
(140)12/10/8
3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
30 Hammer Strength Gripper (100)
(no rest)
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