Bench Press
10(135-135-185-225)
Tuesday, November 19, 2019
Thursday, November 7, 2019
2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
Every exercise on a Tempo of 4-1-1-1
8 Tempo Pec Deck (110-110-110)
8 Tempo Cable Front Pulldown (150-180-180)
8 Tempo Cable Row (150-150-150)
8 Tempo Thumbs Up Front Raise (65-65-65)
8 Tempo Multi-Triceps (130-130-130)
(rest 1:00 between rounds)
Barbell Curl
8(45-65-95) 1(115) 8(135)
4 rounds:
8 Tempo Hammer Strength Preacher Curl (:04 ecc) (60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330)
(rest 1:00 between rounds)
1 round:
20 Hammer Strength Preacher Curl (60)
20 Flex Seated Dip (330)
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
Every exercise on a Tempo of 4-1-1-1
8 Tempo Pec Deck (110-110-110)
8 Tempo Cable Front Pulldown (150-180-180)
8 Tempo Cable Row (150-150-150)
8 Tempo Thumbs Up Front Raise (65-65-65)
8 Tempo Multi-Triceps (130-130-130)
(rest 1:00 between rounds)
Barbell Curl
8(45-65-95) 1(115) 8(135)
4 rounds:
8 Tempo Hammer Strength Preacher Curl (:04 ecc) (60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330)
(rest 1:00 between rounds)
1 round:
20 Hammer Strength Preacher Curl (60)
20 Flex Seated Dip (330)
Tuesday, November 5, 2019
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
12 Supine Scaption (2.5)
12 Tube Face Pull
12 Tube Side Raise
Bench Press
5(135-185-225) 1(225-275-315) 6(315)
Sling Shot Bench Press
5(275) 1(315) 2(355) 4(365)
Shoulder Press
5(95-135) 1(155-175) 5(195)
Weighted Dip
5(0-45-90-135-135)
Single-Arm Hammer Strength Seated Row
5(270-450-540-360)
Nautilus Multi-Triceps
8(110-120-130-140-150)
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
12 Supine Scaption (2.5)
12 Tube Face Pull
12 Tube Side Raise
Bench Press
5(135-185-225) 1(225-275-315) 6(315)
Sling Shot Bench Press
5(275) 1(315) 2(355) 4(365)
Shoulder Press
5(95-135) 1(155-175) 5(195)
Weighted Dip
5(0-45-90-135-135)
Single-Arm Hammer Strength Seated Row
5(270-450-540-360)
Nautilus Multi-Triceps
8(110-120-130-140-150)
Saturday, November 2, 2019
2 rounds:
12 Prone Incline Front Raise (5)
12 Prone Incline Lateral Raise (5)
12 Supine Scaption (2.5)
12 Plate Circles (both directions) (10)
Bench Press
8(135-185-225)
Close Grip Bench Press
3(285-285-285)
EZ Bar Front Raise
8(65-65-65)
Bent Dumbbell Row
8(80) 12(100) 8(90)
Nautilus Plate Load Pullover
5(270-270)
Flex Leverage Seated Row
5(250-250)
3 rounds:
12 Nautilus Mutt-Biceps (100)
12 Hammer Strength Standing Shrug (100)
(no rest between rounds)
12 Prone Incline Front Raise (5)
12 Prone Incline Lateral Raise (5)
12 Supine Scaption (2.5)
12 Plate Circles (both directions) (10)
Bench Press
8(135-185-225)
Close Grip Bench Press
3(285-285-285)
EZ Bar Front Raise
8(65-65-65)
Bent Dumbbell Row
8(80) 12(100) 8(90)
Nautilus Plate Load Pullover
5(270-270)
Flex Leverage Seated Row
5(250-250)
3 rounds:
12 Nautilus Mutt-Biceps (100)
12 Hammer Strength Standing Shrug (100)
(no rest between rounds)
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