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)
Tuesday, December 31, 2019
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)
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)
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)
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)
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)
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)
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
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)
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
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)
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
Subscribe to:
Posts (Atom)