2 rounds:
15 Lying Dumbbell External Rotation (5)
10 Plate Circles
10 Single-Arm Dumbbell Pullover (5)
10 Supine Scaption (5)
Hammer Strength Shoulder Press
15(90) 12(120) 10(150) 8(180)
Dumbbell Lateral Raise
15(15) 12(20) 10(25) 8(30)
Hammer Strength Chest Press
15(90) 12(120) 10(150) 8(180)
Nautilus Multi-Triceps
15(70) 12(80) 10(90) 8(100)
Rope Cable Triceps Pushdown
15(30) 12(30) 10(30) 8(30)
Single-Arm Hammer Strength Front Pulldown
10(140) 8(180) 6(230) 4(270)
Flex Leverage Seated Row
10(140) 8(150) 6(160) 4(180)
Single-Arm Hammer Strength Low Row
10(180) 8(270) 6(360) 4(410)
Hammer Strength Standing Shrug
5x12 (180)
(rest :20 between sets)
2 rounds:
15 Dumbbell Front Raise (5)
15 Dumbbell Side Raise (5)
10 Dumbbell Y's
10 Tube Shoulder Extension
10 Straight Arm Ring Row
10 Reverse Grip Ring Row
Bench Press
5(135-185)
Sling Shot Bench Press
5(225-275) 1(300) 5(325)
Bench Press
8(225-270-255-245)
Tempo Dumbbell Fly (:04 ecc)
8(35-55-55-55)
Nautilus Multi-Exercise Weighted Dip
8(50-50-50-50)
EZ-Bar Front Raise
8(45-65-65-65)
EZ-Bar Upright Row
8(65-85-105-105)
Overhead Dumbbell Triceps Extension
8(70-75-80-85)
Back Squat
5(185)
3(225)
2x1(275)
10(275)
10(225)
2 rounds:
10 Tube Side Raise
10 Tube Front Raise
10 Tube Muscle Snatch
10 Plate Circle (5)
10 Supine Scaption (5)
Tempo Bench Press (:02 etc/:02 pause)
5(205-205-205-205-205)
Weighted Dip
5(50-75-100-100-100)
EZ-Bar Skull Crusher
10(65-85-105-115)
Bent Dumbbell Row
10(60) 8(80) 6(100) 4(115-115)
Nautilus Plate Load Pullover
12(100) 10(125) 8(150) 6(175) 6(200)
15-12-9
Nautilus Rowing Torso (50)
Cable Front Pulldown (110)
Hammer Strength Standing Shrug (180)
(rest :30 between rounds)
2 rounds:
15 Lying External Shoulder Rotation (5)
10 Plate Circles (5)
10 Single-Arm Dumbbell Pullover (5)
10 Supine Scaption (5)
Hammer Strength Shoulder Press
15(110) 12(130) 10(150) 8(170)
Dumbbell Lateral Raise
15(15) 12(20) 10(25) 8(30)
Hammer Strength Chest Press
15(140) 12(160) 10(180) 8(200)
Nautilus Multi-Triceps
15(70) 12(80) 10(90) 8(100)
Rope Cable Pushdown
15(25) 12(25) 10(25) 8(25)
Single-Arm Hammer Strength Front Pulldown
10(160) 8(180) 6(200) 4(220)
Single-Arm Hammer Strength DY Row
10(230) 8(270) 6(320) 4(360)
Single-Arm Hammer Strength Low Row
10(230) 8(270) 6(320) 4(360)
2 rounds:
15 Dumbbell Front Raise (5)
15 Dumbbell Lateral Raise (5)
10 Dumbbell Y's
10 Tube Shoulder Extensions
10 Straight Arm Ring Row
10 Reverse Grip Ring Row
Bench Press
5(135-185)
Sling Shot Bench Press
5(225-275) 1(300) 5(315)
Bench Press
8(225-265-250-245)
Tempo Dumbbell Fly (:04 ecc)
8(35-50-50-50)
Nautilus Multi-Exercise Weighted Dip
8(40-40-40-40)
EZ-Bar Front Raise
8(45-65-65-65)
Upright Row
8(65-95-95-95)
Dumbbell Overhead Triceps Extension
8(65-70-75-80)
Back Squat
5(154-154-198-220-242-264)
2 rounds:
10 Tube Front Raise
10 Tube Side Raise
10 Tube Muscle Snatch
10 Plate Circle (5)
10 Supine Scaption (5)
Tempo Bench Press (:02 ecc/:02 pause)
5(135-205-205-205-205-205)
Weighted Dip
5(45-70-90-90-90)
Skull Crusher
10(65-65-65-65)
Bent Dumbbell Row
10(60) 8(70) 6(80) 4(90) 4(100)
Nautilus Plate Load Pullover
12(90) 10(115) 8(140) 6(165) 6(190)
15-12-9
No rest between exercises.
Rowing Torso (50)
Nautilus BTN Pulldown (100)
Hammer Strength Standing Shrug (180)
Hammer Strength Preacher Curl (50)
(rest :30 between rounds)
2 rounds:
10 Lying Shoulder External Rotation (5)
10 Plate Circles (5)
10 Single-Arm Pullover (5)
10 Supine Scaption (5)
Hammer Strength Shoulder Press
15(90) 12(110) 10(130) 8(150)
Dumbbell Lateral Raise
15(15) 12(20) 10(25) 8(30)
Hammer Strength Chest Press
15(140) 12(160) 10(180) 8(180)
Nautilus Mult-Triceps
15(80) 12(90) 10(100) 8(100)
Rope Triceps Pushdown
15(20) 12(20) 10(20) 8(20)
Single-Arm Hammer Strength Front Pulldown
10(140) 8(160) 6(180) 4(200)
Single-Arm Hammer Strength DY Row
10(180) 8(230) 6(270) 4(320)
Single-Arm Hammer Strength Low Row
10(180) 8(230) 6(270) 4(320)
2 rounds:
15 Dumbbell Front Raise (5) (thumps up)
15 Dumbbell Lateral Raise (5)
10 Dumbbell Y's (5)
10 Tube Shoulder Extension
10 Straight Arm Ring Row
10 Reverse Grip Ring Row
Bench Press
5(135-185)
Sling Shot Bench Press
5(225-275) 1(300) 5(305)
Bench Press
8(225-260-245-245)
Tempo Dumbbell Fly (:04 ecc)
8(35-45-45-45)
Nautilus Multi-Exercise Machine Weighted Dip
8(30-30-30-30)
EZ-Bar Front Raise
8(45-65-65-65)
Upright Row
8(65-85-85-85)
Overhead Dumbbell Triceps Extension
8(60-65-70-75)
Nautilus Pullover
9(200) 12(150) 15(100)
(rest 1:00 between sets)
Nautilus Supinated Pulldown
9(120) 12(110) 15(100)
(rest 1:00 between sets)
Single-Arm Hammer Strength Row
9(270) 12(230) 15(180)
(rest 1:00 between sets)
Cable Front Pulldown (neutral)
9(180) 12(140) 15(90)
(rest 1:00 between sets)
5 rounds:
No rest between exrecises.
12 Nautilus Rowing Torso (50)
12 Hammer Strength Standing Shrug (230)
(rest :30 between rounds)
Alt-Arm Dumbbell Curl
8(30-40-50-60)
Barbell Curl
6(65-85-105-125-145)
(some cheat on final set)
CrossBody Hammer Curl
3-5-3-7-3-5-3 (35)
(rest :10 between sets. don't set dumbbells down)
Zottman Curl
3-5-3-7-3-5-3 (35)
(rest :10 between sets)
Single-Arm Nautilus Multi-Biceps
15(90)
Hammer Strength Gripper
3x20 (90)
Deload Week
Bench Press
5(135-185-225) 1(275-275-275)
Single-Arm DY Row
8(180-230-270)
MAG Bar Front Pulldown (wide)
3x12 (140)
15-12-9
Nautilus Rowing Torso (60)
Hammer Strength Standing Shrug (270)
Back Squat
1x3 (185)
1x3 (225)
3x3 (275)
Nautilus Ab1
21-15-9 (70)
Pause Bench Press (:02 bottom)
8(185-205-225)
4 rounds:
No rest between exercises.
10 Front & Side Raise (both ways) (15)
10 Dumbbell Fly (45)
10 Supine Scaption (10)
10 Standing French Press (85)
10 Cable Triceps Pushdown (70)
10 Single-Arm Pullover (10)
10 Nautilus BTN Pulldown (100)
(rest 1:00 between rounds)
Lying Serge Raise
4x12 (15)
EZ-Bar Front Raise
10(65-75-85-75-65)
Nautilus Lateral Raise
3x10 (130)
Plate Circles (both directions)
3x15 (45)
Plate Side to Side (over and back)
3x15 (45)
Hammer Strength Standing Shrug
3x15 (270)
Cable Front Pulldown
3x10 (140)
Single-Arm Hammer Strength Low Row
3x10 (180)
Maxicam Seated Row
3x10 (90)
EZ-Bar Curl
3x10 (65) (wide-narrow-medium)