Standing Press
8(95-115-135-135)
Weighted Dip
8(25-45-70-70)
Weighted Chin-up
5(10-20-30-40-40)
Single-Arm Hammer Strength Row
8(180-270-360-360)
Nautilus Plate Load Pullover
8(100-150-200-200)
Barbell Curl
8(65-85-115-115)
_____________
8 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135lbs
60yd Shuttle Run
(alternate rounds with a partner)
Bench Press
8(135-185-225-245)
Sling Shot Bench Press
1(275-305-325-325-325)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (70-65-60-55)
Dumbbell Fly (50-45-40-35)
Dumbbell Shoulder Press (50-45-40-35)
Dumbbell Lateral Raise (20-20-15-15)
4 rounds:
No rest between exercises.
12 Prone Incline Lateral Raise (15)
8 Pullover & Press (105)
12-10-8
No rest between exercises.
Pec Deck (80)
Hammer Strength Horizontal Chest Press (140)
(rest :30 between sets)
Tempo Hammer Strength Wide Chest (:04 etc)
8(90-90-90 + red mini band)
3 rounds:
No rest between exercises.
12 Flex Triceps Extension (90)
8 Flex Seated Dip (330)
(rest :30 between exercises)
12-10-8
No rest between exercises.
Flex Lateral Raise (50)
Hammer Strength Shoulder Press (90)
(rest :30 between sets)
3 rounds:
No rest between exercises.
15 Flex Pec Fly (100)
15 Triceps Pushdown (rope) (60)
(no rest between sets)
Flex Leverage Plate Load Row
8(90-115-140-160-180)
Single-Arm Hammer Strength Front Pulldown
8(90-140-180)
Single-Arm Hammer Strength DY Row
8(140-180-230)
Nautilus Plate Load Pullover
8(100-100-100)
Cable Front Pulldown (supinated/narrow)
15(140) 12(140) 10(140)
Single-Arm Nautilus Multi-Biceps
10(80-80-80)
10-12-14-16
No rest between exercises.
Flex Rear Delt Fly (90)
Hammer Strength Standing Shrug (180)
Bench Press
5(135-185-225) 10(255)
Weighted Chin-up
10(0-10-20) 8(25)
Pullover & Press
8(65-85-105-155)
4 rounds:
No rest between exercises.
8 EZ Bar Curl (65)
8 EZ Bar Sitting Curl (65)
Flex Lateral Raise
15(40-40-40-40)
2 rounds:
10 Prone Incline Lateral Raise (5)
10 Prone Incline Extension (5)
10 Supine Scaption (5)
Bench Press
3(135-185-225-245-265)
Close Grip Bench Press
8(225-225-225-225)
Standing Shoulder Press
12(95) 10(115) 8(135) 4(175)
Weighted Dip
8(45) 6(70) 4(90) 1(135) 4(160) (a little shallow)
Standing Overhead Triceps Extension
10(80-80-80-80)
4 rounds:
No rest between exercises.
10 Cable Seated Row (170)
10 Prone Incline Band Pull Apart
Barbell Curl
10(95-95-95-95)
Cross Body Hammer Curl
8(45-45-45)
Hammer Strength Preacher Curl
12(50-50-50)
2 rounds:
15 Tube External Rotation
15 Tube Internal Rotation
15 Single-Arm Pullover (5)
Dumbbell Incline Fly
15(35-50-50-50)
Arnold Press
15(30-35-40-35)
Triceps Kick Back
15(30-30-30)
Cable Lat Pulldown (wide)
12(140) 10(160) 8(180) 8(200)
Nautilus Plate Load Pullover
10(100) 8(125) 6(150) 6(250)
Single-Arm Hammer Strength Low Row
10(270) 8(320) 6(360) 6(410)
4 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (scott bar) (110)
10 Single-Arm Nautilus Multi-Biceps (110)
Single-Arm Band Pushdown
2x25 (red)
_______________________________________
8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
2 rounds:
10 Standing Scaption (5)
10 Supine Scaption (5)
10 Ring Row
4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-225)
10 Ring Row
(rest 1:00 between rounds)
3 rounds:
10 Bench Press (195-185-175)
10 Single-Arm DY Row (270-320-360)
20 Band Pull Apart
(rest 1:30 between rounds)
4 rounds:
10 Dumbbell Overhead Press (50-55-60-65)
10 Weighted Dip (25-30-35-40)
20 Alt Arm Dumbbell Front Raise (each arm) (10)
(rest 2:00 between rounds)
3 rounds:
10 Cable Overhead Triceps Extension (rope) (60-60-50)
10 Cable Triceps Pushdown (rope) (60-60-50)
(rest :45 between rounds)
2 rounds:
10 Prone Incline Lateral Raise (5)
10 Prone Incline Shoulder extension (5)
10 Supine Scaption (5)
Bench Press
3(135-185-225-245-265)
Close Grip Bench Press
8(225-225-225-225)
Standing Shoulder Press
12(95) 10(115) 8(135) 6(165)
Weighted Dip
8(45) 6(70) 4(90) 4(135)
Dumbbell Overhead Triceps Extension
10(70-70-70-70)
4 rounds:
10 Cable Seated Row (160)
10 Prone Incline Band Pull Apart
Barbell Curl
10(85-85-85-58)
3 rounds:
8 Cross Body Hammer Curl (40)
8 Hammer Strength Preacher Curl (50)
2 rounds:
15 Tube External Rotation
15 Tube Internal Rotation
10 Single-Arm Pullover (5)
Incline Dumbbell Fly
15(30-35-40-45)
Arnold Press
15(30-35-40-35)
Triceps Kickback
15(25-25-25)
Cable Front Pulldown (wide)
12(120) 10(140) 8(160) 8(180)
Nautilus Plate Load Pullover
10(100) 8(125) 6(150) 6(225)
Single-Arm Hammer Strength Low Row
10(230) 8(270) 6(320) 6(360)
4 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (scott bar) (80-90-100-110)
10 Single-Arm Nautilus Multi-Biceps (100-100-100-100)
Single-Arm Band Pushdown
2x25(red)
___________________________________
Sleds
5 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
2 rounds:
10 Standing Scaption (5)
10 Supine Scaption (5)
10 Ring Row
4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-210)
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 (230-270-320)
20 Band Pull Apart
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
10 Dumbbell Shoulder Press (45-50-55-60)
10 Weighted Dip (25-30-35-40)
20 Alt Arm Front Raises (each arm) (7.5)
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
10 Cable Overhead Triceps Extension (rope) (60)
10 Cable Triceps Pushdown (rope) (60)
(rest 1:00 between rounds)
2 rounds:
10 Prone Incline Front Raise (5)
10 Prone Incline Extension (5)
10 Supine Scaption (5)
Bench Press
3(135-185-225-245-265)
(rest 1:00 between sets)
Close Grip Bench Press
8(225-225-225-225)
(rest 1:30 between sets)
Standing Press
12(95) 10(115) 8(135) 6(155)
(rest 1:30 between sets)
Weighted Dip
8(45) 6(70) 4(90) 4(115)
(rest 1:30 between sets)
Dumbbell Overhead Triceps Extension
10(60-60-60-60)
(rest :30 between sets)
4 rounds:
No rest between exercises.
10 Cable Seated Row (150)
10 Incline Band Pull Apart (red)
(rest :30 between sets)
Barbell Curl
10(75-75-75-75)
(rest 1:30 between sets)
3 rounds:
No rest between exercises.
8 Cross Body Hammer Curl (40)
12 Hammer Strength Preacher Curl (50)
(rest :45 between sets)
2 rounds:
15 Tube External Rotation
15 Tube Internal Rotation
10 Single-Arm Pullover (5)
Dumbbell Incline Fly
15(35-35-35)
Arnold Press
15(35-35-35)
Triceps Kickback
15(20-20-20)
Nautilus Plate Load Pullover
10(100) 8(125) 6(150) 6(200)
Single-Arm Hammer Strength Low Row
10(180) 8(230) 6(270) 6(320)
Rope Triceps Pushdown
12(70-80-80)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
25 Single-Arm Band Pushdown (red)
_____________________________________________________
Sleds
10 rounds:
30yd Sled Push 90lbs
30yd Farmers Walk 53lbs
(alternate rounds with a partner)
