Close Grip Bench Press
5(185) 8(225) 1(245) 5(285)
5 rounds:
No rest between exercises.
5 Tempo Bench Press (:04 ecc/:01 pause) (225)
5 Standing Shoulder Press (115)
5 Weighted Dip (45)
(rest 2:00 between rounds)
2 rounds:
No rest between exercises.
10 Tempo Pec Deck (:04 ecc) (90)
10 Hammer Strength Decline Press (180)
(rest 1:30 between rounds)
4 rounds:
No rest between exercises.
10 Ring Row
10 Dumbbell Pullover (90)
(rest 1:00 between rounds)
Tuesday, April 30, 2019
Saturday, April 27, 2019
Pause Bench Press (:02 in bottom)
8(185-205-225)
4 rounds:
No rest between exercises.
10 Side & Front Raise (15)
10 Dumbbell Fly (45)
10 Supine Scations (10)
10 Standing French Press (85)
10 Cable Triceps Pushdown (70)
10 Single-Arm Dumbbell Pullover (10)
10 Nautilus BTN Pulldown (100)
(rest 1:30 between rounds)
8(185-205-225)
4 rounds:
No rest between exercises.
10 Side & Front Raise (15)
10 Dumbbell Fly (45)
10 Supine Scations (10)
10 Standing French Press (85)
10 Cable Triceps Pushdown (70)
10 Single-Arm Dumbbell Pullover (10)
10 Nautilus BTN Pulldown (100)
(rest 1:30 between rounds)
Thursday, April 25, 2019
EZ-Bar Front Raise
3x10 (85)
Dumbbell Lateral Raise
3x10 (25)
Plate Circles
3x15 (45) (both directions)
Plate Side to Side
3x15 (45) (over and back)
Hammer Strength Standing Shrug
3x10 (270)
Cable Front Pulldown
3x10 (140)
Hammer Strength Low Row
3x10 (180)
Single-Arm Hammer Strength Row
(180)10 (230)10 (270)10
Cable Curl
3x10 (20)
3x10 (85)
Dumbbell Lateral Raise
3x10 (25)
Plate Circles
3x15 (45) (both directions)
Plate Side to Side
3x15 (45) (over and back)
Hammer Strength Standing Shrug
3x10 (270)
Cable Front Pulldown
3x10 (140)
Hammer Strength Low Row
3x10 (180)
Single-Arm Hammer Strength Row
(180)10 (230)10 (270)10
Cable Curl
3x10 (20)
Tuesday, April 23, 2019
Close Grip Bench Press
5(185) 8(225) 5(275)
5 rounds.
No rest between exercises.
5 Tempo Bench Press (:04 ecc/:01 pause) (225)
5 Standing Shoulder Press (115)
5 Weighted Dip (45)
(rest 2:00 between rounds)
2 rounds:
No rest between exercises.
12 Tempo Pec Deck (:04 ecc) (80)
10 Hammer Strength Decline Press (180)
(rest 1:30 between rounds)
4 rounds:
No rest between exercises.
10 Ring Row
10 Dumbbell Pullover (80)
(rest 1:00 between rounds)
5(185) 8(225) 5(275)
5 rounds.
No rest between exercises.
5 Tempo Bench Press (:04 ecc/:01 pause) (225)
5 Standing Shoulder Press (115)
5 Weighted Dip (45)
(rest 2:00 between rounds)
2 rounds:
No rest between exercises.
12 Tempo Pec Deck (:04 ecc) (80)
10 Hammer Strength Decline Press (180)
(rest 1:30 between rounds)
4 rounds:
No rest between exercises.
10 Ring Row
10 Dumbbell Pullover (80)
(rest 1:00 between rounds)
Saturday, April 20, 2019
Thursday, April 18, 2019
EZ-Bar Front Raise
3x10 (75)
Nautilus Lateral Raise
3x10 (130)
Plate Circles
3x15 (45) (both directions)
Plate Side to Side
3x15 (45)
Front Pulldown
3x10 (140)
Single-Arm Hammer Strength Low Row
3x10 (180)
3 rounds:
No rest between exercises.
10 Maxicam Seated Row(115)
20 Hammer Strength Standing Shrug (180)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Hammer Strength Gripper (90)
3x10 (75)
Nautilus Lateral Raise
3x10 (130)
Plate Circles
3x15 (45) (both directions)
Plate Side to Side
3x15 (45)
Front Pulldown
3x10 (140)
Single-Arm Hammer Strength Low Row
3x10 (180)
3 rounds:
No rest between exercises.
10 Maxicam Seated Row(115)
20 Hammer Strength Standing Shrug (180)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Hammer Strength Gripper (90)
Tuesday, April 16, 2019
Saturday, April 13, 2019
Pause Bench Press (:02 in bottom)
8(135-185-205-225)
4 rounds:
10 Front & Side Lateral Raise (10 each way) (15)
10 Dumbbell Fly (35)
10 Supine Scaptions (5)
10 Standing French Press (65)
10 Cable Triceps Pushdown (50)
10 Single-Arm Dumbbell Pullover (10)
10 Nautilus BTN Pulldown (100)
(alternate rounds with partner)
8(135-185-205-225)
4 rounds:
10 Front & Side Lateral Raise (10 each way) (15)
10 Dumbbell Fly (35)
10 Supine Scaptions (5)
10 Standing French Press (65)
10 Cable Triceps Pushdown (50)
10 Single-Arm Dumbbell Pullover (10)
10 Nautilus BTN Pulldown (100)
(alternate rounds with partner)
Thursday, April 11, 2019
Tuesday, April 9, 2019
Saturday, April 6, 2019
Nautilus Plate Load Pullover
10(100) 8(150) 6(200) 15(75)
(rest :10 between sets)
Wide Grip Pulldown
10(100) 8(150) 6(200) 15(75)
(rest :10 between sets)
Hammer Strength Seated Row
10(180) 8(270) 6(360) 15(180)
(rest :10 between sets)
Hammer Strength Standing Shrug
10(180) 8(270) 6(360) 15(180)
(rest :10 between sets)
EZ-Bar Curl
10(65) 8(85) 6(105) 15(55)
(rest :10 between sets)
Dumbbell Crossbody Hammer Curl
10(30) 8(40) 6(50) 15(30)
(rest :10 between sets)
Hammer Strength Gripper
10(90) 8(135) 6(180) 15(90)
(rest :10 between sets)
10(100) 8(150) 6(200) 15(75)
(rest :10 between sets)
Wide Grip Pulldown
10(100) 8(150) 6(200) 15(75)
(rest :10 between sets)
Hammer Strength Seated Row
10(180) 8(270) 6(360) 15(180)
(rest :10 between sets)
Hammer Strength Standing Shrug
10(180) 8(270) 6(360) 15(180)
(rest :10 between sets)
EZ-Bar Curl
10(65) 8(85) 6(105) 15(55)
(rest :10 between sets)
Dumbbell Crossbody Hammer Curl
10(30) 8(40) 6(50) 15(30)
(rest :10 between sets)
Hammer Strength Gripper
10(90) 8(135) 6(180) 15(90)
(rest :10 between sets)
Thursday, April 4, 2019
Hammer Strength Decline Press
3x10 (180)
Hammer Strength Chest Press
3x10 (180)
Hammer Strength Super Incline
3x8 (140)
Chest Dip
3x10
Pec Deck
3x10 (80)
Triceps Pushdown (elbows out)
3x10 (50)
Bench Dip
Drop Set 6(150-125-100-75-50-25)
2 rounds:
20 Single-Arm Crossbody Skull Crusher (20-15)
20 Single-Arm Skull Crusher (20-15)
3x10 (180)
Hammer Strength Chest Press
3x10 (180)
Hammer Strength Super Incline
3x8 (140)
Chest Dip
3x10
Pec Deck
3x10 (80)
Triceps Pushdown (elbows out)
3x10 (50)
Bench Dip
Drop Set 6(150-125-100-75-50-25)
2 rounds:
20 Single-Arm Crossbody Skull Crusher (20-15)
20 Single-Arm Skull Crusher (20-15)
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