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)
Thursday, March 28, 2019
Tuesday, March 26, 2019
Saturday, March 23, 2019
Thursday, March 21, 2019
Tuesday, March 19, 2019
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)
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
Tuesday, March 12, 2019
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)
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)
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
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)
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)
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