10 Tube Front Raise
10 Tube Side Raise
10 Tube Muscle Snatch
10 Plate Circles (5)
10 Supine Scaption (5)
Tempo Bench Press (:02 ecc/:02 pause)
5(205-205-205-205-205)
Weighted Dip
5(25-45-70-90-115)
Skull Crusher
10(65-85-105-125)
Bent Dumbbell Row
10(80) 8(90) 6(100) 4(115-115)
Nautilus Plate Load Pullover
12(125) 10(150) 8(175) 6(200) 6(225)
15-12-9
No rest between exercises.
Wide Grip Front Pulldown (100)
Nautilus Rowing Torso (50)
Hammer Strength Preacher Curl (50)
(no rest between rounds)
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