Standing Shoulder Press
3(95-115-135)
1(155-185-205-225-225)

Hammer Strength Shoulder Press
10(180) 8(180) 6(180)

Flex Lateral Raise 
10(50-50-50-50)

Cable Front Pulldown (narrow/neutral)
8(170-190-210)

Cable Seated Row (narrow/neutral)
8(160-180-200-220)

3 rounds:
No rest between exercises.
10 Flex Rear Delt Fly (120)
15 Band Pull Apart (red) 

Single-Arm Nautilus Multi-Biceps 
8(120-120-120)

Single-Arm Bilsolator
10(105) 10(90) 10(75)

Hammer Strength Gripper 
25(90-90-90)

Bench Press
5(135-185-225)
1(225-275-275-315-335)
3(350) 12(275) 

Hammer Strength Incline Press
8(230) 6(270)

Flex Leverage Chest Press (plate loaded) 
8(230) 6(270)

Tempo Flex Seated Dip (:04 ecc)
8(330-330)

Polaris Pec Deck 
8(100-100)

Nautilus Multi-Triceps 
9(150) 8(150) 7(150)

3 rounds:
No rest between exercises.
12 Single-Arm Bisolator (105)
25 Single-Arm Band Pushdown (red) 
(rest 1:00 between rounds) 

 

10 rounds:
30yd Prowler Push 140lbs
(rest 1:00 between rounds) 

 

Standing Press
3(95-115-135) 
1(155-185)
5(200)

Cable Front Pulldown (wide)
15(150) 12(170) 10(190) 8(210)

Cable Seated Row
15(130) 12(150) 10(170) 8(190)

3 rounds:
No rest between exercises.
12 Flex Lateral Raise (60)
12 Flex Rear Delt Fly (110)
12 Band Pull Apart (red) 
(rest :30 between rounds) 

Single-Arm Nautilus Multi-Biceps 
10(110-110-110)

Single-Arm Bisolator
10(105) 8(105) 6(105) 

Hammer Strength Gripper
25(90-90-90)

 

10 rounds:
40yd Prowler Push Shuttle 90lbs (different sled) 
(as 3 person relay)

Bench Press
5(135-185-225)
1(225-275-315-335)
3(347) 6(315) 18(225) 

Weighted Dip 
8(45-90)

Hammer Strength Incline Press 
8(180-230)

Flex Leverage Chest Press (plate load) 
8(180-230)

Nautilus Multi-Triceps 
8(110-130-150)

3 rounds:
No rest between exercises.
10 Single-Arm Bilsolator (115)
25 Single-Arm Band Pushdown (red) 
(rest 1:00 between rounds) 

 

Standing Shoulder Press
5(95-115-135)
1(135-155)
9(185)

Flex Leverage Seated Row (plate loaded)
8(140-160-180)

Cable Front Pulldown (neutral grip)
15(140) 12(160) 10(180) 8(200)

3 rounds:
No rest between exercises.
12 Flex Lateral Raise (50)
12 Flex Rear Delt Fly (100)
12 Band Pull Apart (red)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps
10(100-100-100)
(rest 1:00 between sets)


Single-Arm Flex Bisolator
10(90-90-90)
(rest 1:00 between sets)

Bench Press
5(135-185-225)
1(225-275-275-315-335-370)
3(335) 

Sling Shot Bench Press 
1(405-405-405)

Standing Shoulder Press
5(95-135-135-135)

Weighted Dip 
5(45-90-90-90)

Skull Crusher
6(65-105-155-155-155)

3 rounds:
No rest between exercises.
12 Neutral Grip Flex Chest Press (150)
12 EZ Bar Biceps Curl (65)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
12 Single-Arm Nautilus Multi-Triceps (100)
12 Single-Arm Flex Bisolator (90)
(rest 1:00 between rounds) 

Band Pull Apart
3x30 (red) 

 

Flex Chest Press (selectorized)
15(90) 12(110) 10(130) 8(150) 

Close Grip Bench Press 
3(225-225-225-225-225-225-225-225) 

Hammer Strength Shoulder Press
15(90) 12(140) 10(160) 8(180) 

15-12-10-8
No rest between exercises.
Polaris Pec Deck (70-80-90-100) 
Rope Triceps Pushdown (60-70-80-90)
(rest 1:00 between rounds) 

Cable Front Pulldown (neutral) 
15(130) 12(150) 10(170) 8(190)

Cable Seated Row (neutral) 
15(150) 12(150) 10(150) 8(150) 

3 rounds:
No rest between exercises.
15 Flex Rear Delt Fly (90) 
15 Band Pull Apart (red) 
(rest 1:00 between rounds) 

 

Bench Press
5(135-185-225)
1(225-275-275-315-335-365)
5(325) 

Sling Shot Bench Press
5(275) 
1(315-365-405-425)

Standing Shoulder Press
5(95-135)
1(155-185-225)
5(135) 

Weighted Dip
5(0-45-90-90-90)

Skull Crusher
6(65-105-155-155) 

Occlusion Rope Triceps Pushdown
15(60-60-60)

Occlusion Single-Arm Multi-Biceps 
15(90-90-90) 

Band Pull Apart 
3x30 (red)

 

3 rounds:
No rest between exercises.
8 Flex Leverage Chest Press (180)
8 Flex Leverage Seated Row (180)
(rest 1:00 between rounds) 

5 rounds:
No rest between exercises.
5 Close Grip Bench Press (225)
15 Band Pull Apart
(rest 1:00 between sets) 

3 rounds:
No rest between exercises.
8 Supinated Cable Pulldown (160) 
8 Flex Seated Dip (330)
(rest 1:00 between rounds)

3 rounds:
No rest between exrecises.
10 Single-Arm Nautilus Multi-Biceps (110)
20 Single-Arm Band Triceps Pushdown (red)
(rest 1:00 between rounds)