Tuesday, April 30, 2019

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) 



Monday, April 29, 2019

Back Squat 
2x3 (185)
2x1 (225)
2x1 (275)
1x3 (225)

Nautilus Ab1
21-15-9 (50)


 

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) 

 

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) 

 

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)

 

Saturday, April 20, 2019

Pause Bench Press (:02)
8(185-205-225)

4 rounds:
10 Side & Front Raise (each way)
10 Dumbbell Fly (40)
10 Supine Scaptions (10)
10 Standing French Press (75)
10 Cable Triceps Pushdown (60)
10 Single-Arm Dumbbell Pullover (10)
10 Single-Arm Hammer Strength DY Row (180)
(rest 1:00 between rounds)


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) 

 

Tuesday, April 16, 2019

Close Grip Bench Press
8(185-225) 5(265)

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)

4 rounds:
10 Ring Row 
10 Dumbbell Pullover (70) 
(rest 1:00 between rounds) 

 

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)

 

Thursday, April 11, 2019

EZ-Bar Front Raise 
3x10 (65)

Dumbbell Lateral Raise
3x10 (25)


Plate Shoulder Circles
3x15 (45) (both directions)


MAG Bar Wide Pulldown
3x10 (150)


Hammer Strength Low Row 
3x10 (180)

Maxicam Plate Loaded Seated Row 
3x10 (100)

Standing Alt-Arm Dumbbell Curl 
3x10 (40) 



Tuesday, April 9, 2019

Close Grip Bench Press
5(135-185) 8(225) 5(255)

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) 

4 rounds:
10 Ring Row 
10 Dumbbell Pullover (50) 



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)






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) 

Tuesday, April 2, 2019

Bench Press
1(315-335-350-365)

Sling Shot Bench Press
1(385-405)

Bench Press
19(225) 

Deadlift 
1(365-405-455-495-545)