Thursday, March 28, 2019

Nautilus Plate Load Pullover 
5x12 (150)

Cable Pulldown 
5x12 (150)

Cable Seated Row 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (180)

2 rounds:
Barbell Curl 4x4 (115)
-followed by-
21's Biceps (65)

 

Tuesday, March 26, 2019

Bench Press
5(215-250-280-265-230)

Deadlift 
5(455)

3 rounds:
8 Standing French Press (115)
10 Cybex Seated Dip (120)
12 Nautilus Multi-Biceps (80)
(rest 1:30 between rounds)




Saturday, March 23, 2019

Horizontal Hammer Strength Chest Press
3x10 (140)

Sling Shot bench Press
3(185-225-275-330) 7(315)

Dumbbell Bench Press
3x8 (100)

Nautilus Lateral Raise 
8(120-140-160-180)

EZ-Bar Front Raise 
3x8 (65) 

Strap Triceps Pushdown 
5x12 (30) 

 

Thursday, March 21, 2019

Deadlift 
15(365)

MAG Bar Wide Pulldown 
5x12 (150)

Seated Cable Row 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (180)

Alt Arm Standing Dumbbell Curl
6(40-50-60)

Single-Arm Nautilus Multi-Biceps 
Drop Set 6(100-90-80-70-60)

 

Tuesday, March 19, 2019

Hammer Strength Horizontal Bench Press
3x10 (140)

Bench Press
5(185-215-250-230-205) 

Standing Shoulder Press 
8(115) 6(135) 4(155) 2(175) 

Weighted Dip 
8(60) 6(80) 4(100) 2(120)

Standing French Press 
4x8 (105) 

4 rounds:
12 Nautilus Rowing Torso (50)
12 Ring Row 



Saturday, March 16, 2019

Hammer Strength Horizontal Bench Press
10(90-140-180)

Sling Shot Bench Press
3(185-225-275-325-315) 10(275) 

Dumbbell Bench Press
8(90-100-100)

Nautilus Lateral Raise 
8(140-150-160)

EZ-Bar Front Raise 
3x8 (65)

Cable Triceps Pushdown 
8(50-60-70-80-90)
Drop Set 6(100) 6(75) 6(50) 6(25) 

Cable Curl 
5x12 (20)



Thursday, March 14, 2019

Deadlift 
3(225-275-315-365-405-455)

Nautilus Plate Load Pullover 
6(125-175-225-275) 

Single-Arm Hammer Strength Low Row 
6(180-270-360-450) 

Wide Grip Cable Pulldown 
5x12 (150)

Hammer Strength Standing Shrug 
5x12 (230)

Barbell Curl 
6(65-95-115-135) 

Dumbbell Concentration Curl
(25)12/10/8/6

 

Tuesday, March 12, 2019

Hammer Strength Horizontal Bench Press
10(50-100-150-200)

Bench Press
5(205-230-265-250-215)

Standing Press
10(145) 8(155) 6(165) 4x(175)

Weighted Dip
10(60) 8(80) 6(100) 4(120)

Standing French Press
8(65-85-105-125-135)

4 rounds:
12 Rowing Torso (50)
12 Ring Row

 

Saturday, March 9, 2019

Hammer Strength Horizontal Bench Press
8(90-140-180-230)

Sling Shot Bench Press
3(185-225-275-320)

Dumbbell Bench Press
8(80-90-100)

Nautilus Lateral Raise 
8(130-140-150)

Serge Delt Raise 
15(15) 12(20) 9(25)

EZ-Bar Front Raise 
8(75-85-95) 

Cable Triceps Pushdown 
8(50-75-100-75-50)

3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
(no rest)

 

Thursday, March 7, 2019

Deadlift 
1x20 (315)

Single-Arm Hammer Strength Row
6(180-270-360-450)

Nautilus Supinated Pulldown 
8(100-110-120)

MAG Bar Seated Row (mid/neutral)
5x12 (150)

Hammer Strength Standing Shrug
20(180) 15(230) 10(270) 15(230) 20(180)

Alternating-Arm Standing Dumbbell Curl
6(35-40-45-50-55)

2 rounds:
10 EZ-Bar Curl (65)
8 EZ-Bar Reverse Curl
6 EZ-Bar Curl
(alternate rounds with a partner)

 

Tuesday, March 5, 2019

Hammer Strength Horizontal Chest Press
8(90-140-180-180)

Bench Press
5(185-215-250-230-205)

Standing Shoulder Press 
10(135) 8(145) 6(155) 4(165)

Weighted Dip 
10(50) 8(70) 6(90) 4(110)

Standing French Press
8(65-85-105-125)

Strap Triceps Pushdown 
10(40) 12(30) 14(20) 16(10)

4 rounds:
12 Prone Incline Rear Delt Raise (15)
12 Ring Row 

 

Saturday, March 2, 2019

Hammer Strength Horizontal Chest Press
10(90-140-180-140-90)

Sling Shot Bench Press 
3(185-225-275-315)

Dumbbell Bench Press
8(60-80-100)

Nautilus Lateral Raise 
8(120-130-140)

EZ-Bar Front Raise
8(65-75-85)

Cable Triceps Pushdown 
8(50-75-100)

15-12-9
EZ-Bar Arm Blaster Curl (65)
Nautilus Multi-Triceps (90)
Hammer Strength Gripper (double reps) (100)
(rest :30 between rounds) 

Nautilus Mult-Biceps 
12(90)