Tuesday, November 19, 2019

Bench Press
10(135-135-185-225)


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)

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)

 

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)