Hammer Strength Decline Press
8(90-140-180-180-180)

Close Grip Bench Press
5(135-185-205-225)

Nautilus Plate Load Pullover
8(100-150-200)

Weighted Dip Nautilus Multi-Exercise Machine
5(0-40-60-80-100)

15-12-10-8
Single-Arm Multi Biceps (70-80-90-100)
Single-Arm Multi-Triceps (70-80-90-100)

Tempo Nautilus AB (:04 ecc)
20(110)

 

2 rounds:
15 Nautilus 70 Degree Shoulder (80)
15 Nautilus Rowing Torso (50)

Bench Press
8(135) 5(185) 3(225)

Sling Shot Bench Press
1(275-305-305-305) 

All exercises at Tempo of :04 Eccentric

Tempo Bench Press
8(135-175-190-200)

Tempo Dumbbell Fly 
8(45-50-55)

Tempo Weighted Dip on Nautilus Multi-Exercise
8(0-40-50-60)

Tempo Dumbbell Shoulder Press
8(55-55-55)

Tempo Alt Front Raise & Side Raise
8(15-15-15) (each exercise)

Tempo Cable Pushdown 
8(30-30-30)

Tempo Hammer Strength Wide Chest 
8(180-180-180)

Tempo Hammer Strength Preacher Curl 
8(75-75-75)

Tempo Nautilus AB
20(100) 15(100) 10(100)

 

Nautilus 70 Degree Shoulder 
15-12-10-8 (80-90-100-110)

Flex Leverage Plate Loaded Row
15-12-10-8 (120-140-160-180)

Wide Front Pulldown 
15-12-10-8 (120-140-140-140)

Flex Cable Row 
15-12-10-8 (160-160-160-160)

Hammer Strength Standing Shrug 
15-12-10-8 (180-180-180-180)

Hammer Strength Preacher Curl
15-12-10-8 (50-50-50-50)

Nautilus Ab 
20(100)

 

Earthquake Bar Bench Press
3x10 (53lb kettlebells)

Bench Press 
8(135-185-225)

Sling Shot Bench Press
1(275-305-315-315-315)

3 rounds:
12 Pec Deck (80)
10 Hammer Strength Wide Chest (180)
12 Cable Triceps Pushdown (50) 
(alternate rounds with a partner)

 

Hammer Strength Wide Chest 
3x10 (180)

Dumbbell Bench Press
8(70-80-90-100)

10-12-14-16
Hammer Strength Shoulder Press (130-110-90-70)
EZ-Bar Upright Row (65-55-45-45)
Hammer Strength Super Incline (130-90-60-40)
EZ-Bar Front Raise (65-55-45-45)
(rest 1:30 between rounds) 

Hammer Strength Decline Press
3x10 (180) 

 

3 rounds:
10 Lying Shoulder Adduction (15)
10 Single-Arm Pullover (15)
20 Band Pull Apart 

Earthquake Bar Shoulder Press
2x15 (26lbs kettlebells)

Standing Shoulder Press
8(95-115) 1(135) 8(155-155)

Weighted Dip
8(0-25-45) 1(90) 8(115-90)

Flex Leverage Row
5x12 (140)

MAG Bar Front Pulldown (mid/neutral)
5x12 (140)

Flex Seated Cable Row
10-12-14-16 (180-160-140-120)

Flex Cable Curl
10-12-14-16 (50-40-30-20)

 

2 rounds:
20 Band Pull Apart
20 Band Triceps Push Down

Earthquake Bar 
3x15 (44lbs kettlebells)

Flex Cable Row 
3x10 (150)

Bench Press
8(135-185) 1(225) 8(245)

Sling Shot Bench Press
1(275-305-335-335-335)

10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (55-45-35-25)
Dumbbell Shoulder Press (55-45-35-25)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)

4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row

Hammer Strength Decline Press
2x15 (180)

Band Triceps Pushdown 
100 (red band) 

 

Hammer Strength Chest Press
3x10 (90)

Dumbbell Bench Press
8(70-80-90-90)

10-12-14-16
Dumbbell Shoulder Press (55-45-35-25)
EZ Bar Upright Row (65-55-45-35)
Dumbbell Incline Press (55-45-35-25)
EZ Bar Front Raise (65-55-45-35)
(rest 1:30 between rounds) 

Hammer Strength Wide Chest 
3x10 (180) 

 

2 rounds:
12 Lying Shoulder Adductions (15)
12 Single-Arm Dumbbell Pullover (15)
12 Band Pull Apart 
12 Band Triceps Pushdown

Earthquake Bar Bench Press 
2x20 (44lbs Kettlebells)

Standing Shoulder Press
8(95-115-145-145)

Weighted Dip 
8(0-25-45-90-90)

Flex Leverage Seated Row 
5x12 (130)

MAG Bar Front Pulldown (mid/neutral)
5x12 (130)

Hammer Strength Standing Shrug
5x12 (180)

Hammer Strength Preacher Curl
5x12 (45)

 

3 rounds:
15 Tube Lateral Raise 
15 Band Pull Apart 
15 Band Triceps Pushdown 

Hammer Strength Wide Chest 
10(90-140-180-180)

Bench Press
8(135-185-235)

Sling Shot Bench Press
1(275-305-330-330-330)

10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (50-40-30-20)
Dumbbell Shoulder Press (50-40-30-20)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds) 

4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row

Hammer Strength Wide Chest 
2x15 (140)