Tuesday, December 31, 2019

4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-195)
10 Ring Row 
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
10 Bench Press (195-185-175)
10 Single-Arm DY Row (180-230-270)
20 Band Pull Apart
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises.
10 Dumbbell Shoulder Press (40-45-50-55)
10 Weighted Dip (25-35-45-35)
20 Alt Arm Dumbbell Front Raise (each arm) (7.5)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
10 Overhead Cable Triceps Extension (rope) (50)
10 Cable Triceps Pushdown (rope) (50)
(rest 1:30 between rounds) 

 

Saturday, December 28, 2019

Bench Press
5(135-185-225) 10x1(275) 

3 rounds:
No rest between exercises.
12 Polaris Pec Deck (80)
8 Hammer Strength Wide Chest (180)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
12 Flex Lateral Raise (40)
8 Hammer Strength Shoulder Press (140)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
12 Flex Triceps Extension (80)
8 Flex Seated Dip (330)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
12 Overhead Cable Triceps Extension (rope) (50)
8 Hammer Strength Decline Press (180)
(rest :30 between rounds) 











Thursday, December 26, 2019

Flex Rear Delt Fly
15(90) 15(100) 15(110) 15(120)

Pull-up 1x8

Chin-up 1x8
Commando Rt 1x8
Commando Lt 1x8

3 rounds:
No rest between exercises.
12 MAG Bar Front Pulldown (mid/neutral) (130)
12 Nautilus Plate Load Pullover (100)
12 Cable Seated Row (narrow/neutral)
(rest :30 between rounds)

10-12-14-16
No rest between exercises.

Flex Rear Delt Fly (100)
Hammer Strength StandingShrug (180)
Cable Face Pull (60)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
8 Cross Body Hammer Curl (40)

12 Hammer Strength Preacher Curl (50)
(rest :30 between rounds)

Single-Arm Nautilus Multi-Biceps
10(90) 10(80) 10(70)

 

Tuesday, December 24, 2019

Bench Press
8(135) 5(180) 3(225) 1(275-275-275)

12-10-8
No rest between exercises.

Hammer Strength Shoulder Press (140)
Flex Lateral Raise (40)
Flex Seated Dip (330)
(rest :30 between rounds)

12-10-8
No rest between exercises.

Polaris Pec Deck (80)
Hammer Strength Wide Chest (180)
Flex Triceps Extension (80)
(rest :30 between rounds)

12-10-8
No rest between exercises.
Hammer Strength Decline Press (140)
Overhead Triceps Extension (scott bar) (60)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
15 Flex Pec Fly (110)
15 Triceps Pushdown (strap) (50)
(rest :30 between rounds) 

Saturday, December 21, 2019

Hammer Strength Horizontal Chest Press
10(140-140-140-140)

Polaris Pec Deck 
20(60-60-60)

Hammer Strength Shoulder Press
12(90) 10(110) 8(130) 6(150) 4(170)

Flex Lateral Raise
20(50-40-30)

Nautilus 70 Degree Shoulder
10(80-80-80)

Flex Triceps Extension 
20(70-70-70)

Cable Triceps Pushdown (rope)
15(50-50-50)



Thursday, December 19, 2019

Flex Rear Delt Fly 
15(100-100-100)

Chin-up
10(0-0-0)

Neutral Grip Pull-up 
8(0) 6(0) 4(0)

Seated Cable Row (narrow/neutral)
15(150-150-150)

Nautilus Plate Load Pullover
15(100-100-100)

Hammer Strength Preacher Curl
15(50-50-50)

Dumbbell Cross Body Hammer Curl
15(25-25-25)

Nautilus Multi-Biceps
10(80-80-80)

 

Tuesday, December 17, 2019

Bench Press
20(135-155-175-155-135)

3 rounds:
No rest between exercises.
20 Flex Pec Fly (100)
20 Dumbbell Lateral Raise (20)
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
20 Upright Row (65)
20 Flex Seated Dip (270)
(rest 1:00 between rounds)

Overhead Triceps Extension (rope)
20(50-50-50) 

 





Saturday, December 14, 2019

Reverse Grip Bench Press
10(135-155-175-195)

Pec Deck 
20(60-60-60)

Hammer Strength Shoulder Press
12(90) 10(110) 8(130) 6(150) 4(170)

Nautilus 70 Degree Shoulder 
20(60-60-60)

Cable Triceps Pushdown (rope)
20(60-60-60)

Nautilus Multi-Triceps
20(60-60-60)

Thursday, December 12, 2019

Flex Rear Delt Fly 
15(80-80-80)

Chin-up 
9(0-0-0)

Neutral Grip Pull-up 
7(0-0-0)

Cable Seated Row(neutral/narrow)
15(140-140-140)

Nautilus Plate Load Pullover
15(100-100-100)

Hammer Strength Preacher Curl
15(50-50-50)

Dumbbell Cross-Body Hammer Curl
15(20-20-20)

Nautilus Multi-Biceps
15(70) 12(70) 9(70)

Flex Rear Delt Fly 
15(80-80-80)

Tuesday, December 10, 2019

Bench Press
20(135-145-155)

Flex Pec Fly 
20(90-90-90)

Dumbbell Lateral Raise 
20(15-15-15)

Upright Row
20(55-55-55)

Cable Overhead Triceps Extension (rope)
20(50-50-50)

Nautilus Multi-Triceps
20(60-60-60)

Cable Triceps Pushdown (rope)
20(50-50-50)

 

Saturday, December 7, 2019

Hammer Strength Incline Press
10(90-140-140-140)

3 rounds:
10 Hammer Strength Behind The Neck Press (90)
10 Hammer Strength Lateral Raise (30)
(rest 1:00 between rounds)

3 rounds:
10 Hammer Strength Front Military Press (90)
10 Precor Pec Fly (80)
10 Hammer Strength Seated Dip (180)
(rest 1:00 between rounds)

Single-Arm Pulse Seated Biceps Curl
12(20) 10(30) 10(40) 8(40) 10(30)

Cyber Seated Triceps Extension 
10(62.5-62.5-62.5)

Plate Load Cybex Converging Shoulder Press
10(50-50-50)

Cable Triceps Pushdown
20(50-50-50)

Cybex Pec Fly 
15(62.5) 12(62.5) 9(62.5)


Thursday, December 5, 2019

Chin-up 
8(0-0-0)

Neutral Grip Pull-up 
6(0-0-0)

Cable Seated Row (MAG Bar neutral/narrow)
15(130-130-130)

Nautilus Plate Load Pullover 
15(100-100-100)

Hammer Strength Preacher Curl
15(50-50-50)

Dumbbell Hammer Curl 
15(20-20-20)

 

Tuesday, December 3, 2019

Bench Press
20(135-135-135)

Flex Pec Fly 
20(80-80-80)

Dumbbell Lateral Raise 
20(15-15-15)

Upright Row
20(45-45-45)

Rope Overhead Triceps Extension 
20(50-50-50)

Rope Triceps Pushdown
20(50-50-50)