Bench Press
5(135-195-225-245-275)

3 rounds:
12 Hammer Strength Incline Press (180)
8 Tempo Pec Deck (:04 ecc) (80)
12 Flex Leverage Chest Press (180-160-140)
(rest 2:00 between rounds) 

EZ Bar Curl
15(65) 12(75) 10(85) 8(95) 

Incline Dumbbell Curl
12(30) 10(35) 8(40) 

 

 

Cable Front Pulldown
Drop Set 1: 10(200) 10(160) 10(120)
Drop Set 2: 10(180) 10(140) 10(100) 

Nautilus Plate Load Pullover
Drop Set 1: 6(250) 6(200) 6(150)
Drop Set 2: 8(200) 6(150) 5(100)

Cable Seated Row
Drop Set 1: 10(200) 10(160) 10(120)
Drop Set 2: 10(180) 10(140) 10(100) 

Nautilus Rowing Torso
Drop Set 1: 10(60) 10(50) 10(40)
Drop Set 2: 12(50) 12(40) 12(30)

Hammer Strength Standing Shrug
Drop Set 1: 10(360) 10(270) 10(180)
Drop Set 2: 12(70) 12(180) 12(90)

Hammer Strength Gripper
Drop Set 1: 20(135) 20(90) 20(45)
Drop Set 2: 20(135) 20(90) 20(45)

Band Pull Apart
100(red)

 

 

Dynabody Power Press (neutral)
Drop Set 1: 10(230) 10(180) 10(140)
Drop Set 2: 12(180) 12(140) 12(90)

Hammer Strength Shoulder Press
Drop Set 1: 6(230) 6(180) 6(140)
Drop Set 2: 8(180) 4(140) 5(90)

Flex Seated Dip
Drop Set 1: 10(330) 10(270) 10(210)
Drop Set 2: 10(330) 10(270) 10(210)

Dumbbell Lateral Raise
Drop Set 1: 12(25) 10(20) 8(15)
Drop Set 2: 10(25) 8(20) 6(15)

Rope Triceps Pushdown
Drop Set 1: 10(100) 8(80) 6(60)
Drop Set 2: 10(80) 8(60) 10(40)

Plate Raise
8(45-45-45-45)

Band Triceps Pushdown
100(red) 

 

 

Dynabody Super Squat
Drop Set 1: 8(450) 6(360) 8(270)
Drop Set 2: 10(360) 8(270) 5(180)

Dynabody Hip Thrust
Drop Set 1: 8(450) 6(360) 8(270)
Drop Set 2: 10(360) 8(270) 5(180)

Flex Leg Extension
Drop Set 1: 12(150) 10(120) 8(90)

Cybex Kneeling Leg Curl
Drop Set 1: 8(100) 8(75) 8(50)

Flex Leg Extension
Drop Set 2: 12(150) 10(120) 8(90)

Cybex Kneeling Leg Curl
Drop Set 2: 8(100) 8(75) 8(50)

Dynabody Leg Press
50(180) 

 

 

Hammer Strength Incline Press
Drop Set 1: 8(270) 6(230) 4(180)
Drop Set 2: 8(230) 5(180) 5(140)

Polaris Pec Deck
Drop Set 1: 8(110) 6(90) 5(70)
Drop Set 2: 10(90) 8(70) 10(50)

Flex Leverage Chest Press
Drop Set 1: 6(270) 6(230) 4(180)
Drop Set 2: 6(230) 6(180) 5(140)

EZ Bar Biceps Curl
Drop Set 1: 10(105) 8(85) 6(65)
Drop Set 2: 10(85) 8(65) 10(45)

Single-Arm Nautilus Multi-Biceps
Drop Set 1: 8(110) 6(90) 5(70)
Drop Set 2: 10(90) 6(70) 8(50)

Band Triceps Pushdown
100(red)

 

 

5 rounds: (increasing load)
30yd Sled Push (90-135-180-225-270)
(3 person relay)

5 rounds: (increasing load)
30yd Sled Pull (90-135-180-225-270)
(3 person relay)

5 rounds: (increasing load)
30yd Backward Drag (90-135-180-225-270)
(3 person relay)

2 rounds:
60yd Sled Push Shuttle (90)
(3 person relay) 

 

 

 

 

Wide Front Pulldown
12(160-160-160-160-160)

Nautilus Plate Load Pullover
12(125-125-125-125-125)

Cable Seated Row
12(150-150-150-150-150)

Cable Pullover
12(70-70-70-70-70)

3 rounds:
15 Dumbbell Shrug (60)
15 Flex Rear Delt Fly (80)

3 rounds:
30 Hammer Strength Gripper (115)
30 Band Pull Apart

4-Way Neck Flex
30-20-10

 

 

Dynabody Power Press (neutral)
12(140-140-140-140-140)

Hammer Strength Shoulder Press
12(140-140-140-140-140)

Flex Seated Dip
12(300-300-300-300-300)

Flex Lateral Raise
12(60-60-60-60-60)

Rope Triceps Pushdown
12(80-80-80-80-80)

Plate Raise
12(25-25-25-25-25)

Band Triceps Pushdown
100(red) 

 

 

Dynabody Super Squat
12(270-270-270-270-270)

Dynabody Hip Thrust
12(270-270-270-270-270)

Dynabody Leg Press
12(270-270-270-270-270)

Flex Leg Extension
12(120-120-120)

Cybex Kneeling Hamstring Curl
12(50-50-50)

 

 

 Photo Shoot 

Hammer Strength Incline Press
8(180) 6(230) 4(270)

Flex Leverage Chest Press
8(180) 6(230)

Dynabody Power Press
8(180) 6(230)

Flex Seated Dip
10(330)

Single-Arm Hammer Strength Front Pulldown
10(180)

Nautilus Plate Load Pullover
12(100)

Single-Arm Nebula IDA Low Row
10(180)

Wide Cable Front Pulldown
10(170)

Cable Seated Row
10(170)

Front Plate Raise
10(45)

Triceps Pushdown
12(80)

EZ Bar Curl
10(65)

Overhead Triceps Extension
10(65)

EZ Bar Front Raise
10(65)

Single-Arm Nautilus Multi-Biceps
10(100)

Single-Arm Bisolator
10(120)

 

 

3 rounds:
30yd Sled Push (225)
(5 person relay) 

3 rounds:
30yd Sled Pull (225)
(5 person relay) 

3 rounds:
30yd Backward Drag (225)
(5 person relay)  

3 rounds:
60yd Sled Push Shuttle (90)
(5 person relay) 

 

Nautilus Plate Load Pullover
10(200) 12(175) 14(150) 16(125)

Wide Front Pulldown
10(200) 12(180) 14(160) 16(140)

Cable Seated Row
10(200) 12(180) 14(160) 16(140)

Cable Pullover
10(80) 12(70) 14(60) 16(50)

10-12-14-16
Flex Rear Delt Fly (120-110-100-90)
Band Face Pull (red)

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red)

 

 

Dynabody Power Press (neutral)
10(230) 12(205) 14(180) 16(140)

Hammer Strength Shoulder Press
10(180) 12(160) 14(140) 16(120)

Flex Seated Dip
10(330) 12(300) 14(270) 16(240)

Flex Lateral Raise
10(80) 12(70) 14(60) 16(50)

Rope Triceps Pushdown
10(80) 12(70) 14(60) 16(50)

Front Plate Raise
10(25) 12(25) 14(25) 16(25)

 

 

Dynabody Super Squat
10(360) 12(320) 14(270) 16(230)

Dynabody Hip Drive
10(360) 12(320) 14(270) 16(230)

10-12-14-16
Dynabody Leg Press (450-360-270-180)
Cybex Kneeling Hamstring Curl (70-60-50-40)

 

 

Bench Press
5(135) 3(185) 1(225-225-275-275-315-345-375-405-405)
10(315)

3 rounds:
10 Flex Leverage Chest Press (150-180-230)
10 Single-Arm Bisolator (105-105-105) 

 

 

4 rounds:
30yd Sled Push (180)
(3 person relay)

4 rounds:
30yd Sled Pull (180)
(3 person relay)

4 rounds:
30yd Backwards Drag (180)
(3 person relay)

2 rounds:
60yd Sled Push (90)
(3 person relay) 

 

 

 

Standing Press

5(95-115-135-155)

Weighted Dip

5(0-25-45)

Single-Arm Hammer Strength Front Pulldown

10(140) 8(180) 6(230)

Single-Arm Nebula IDA Low Row

10(140) 8(180) 6(230)

Flex Rear Delt Fly

15(100) 12(100) 9(100)

Rope Triceps Pushdown

10(80-80-80)

Deadlift

5(135-225-275-315-365)

Dynabody Super Squat

10(320) 8(360) 6(410) 15(320)

Dynabody Hip Thrust

15(180) 12(270) 9(360)

2 rounds:

15 Dynabody Leg Press (360)

10 Cybex Single-Leg Hamstring Curl (60)

2 rounds:

20 Standing Calf Raise (180)

20 Hammer Strength Anterior Tibia a(25)

Bench Press
5(135-185-225) 1(225-275-315-365) 3(350)

Sling Shot Bench Press 
1(315-365-405-445)

Weighted Dip 
5(0-45) 1(90) 5(135-135-135)

Barbell Curl 
6(95-115) 1(135-155) 6(155) 

Cable Triceps Pushdown 
8(110-110-110)